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Wednesday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS…

8/6 Cal Bike

10 PVC Pass Thrus

10 Up-Downs → 10 Burpees → 10 Burpee Broad Jumps

10 Lunges → 10 Jumping Lunges → 10 Barbell Back Rack Lunges

5 Behind the Neck Strict Press

Extended Warm-up

Warm-up (No Measure)

3 SETS

3-5 TNG Power Snatch*

*Building in weight each set but must be performed unbroken. Goal is to practice cycling the barbell.

Workout

Metcon (Time)

FOR TIME

20-16-10

Power Snatch (95/65)|(65/45)

Back Rack Forward Lunge

-Rest 3:00-

16-12-8

Power Snatch (115/75)|(75/55)

Back Rack Forward Lunge

-Rest 3:00

8-6-4

Power Snatch (135/95)|(95/65)

Back Rack Forward Lunge

Thursday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike at easy pace

3 ROUNDS…

10 Bootstrap Squats

8 Up Downs

6 BB Good Mornings

4 Inch Worms

2 Push Up to Pike

*Hold bottom of squat until the last member has completed 3 rounds, then do the following together…

1:00 Bike at HARD pace

Workout

Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)*

*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.
Score is weight on the DL.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Cobra Stretch

3:00 Seated Forward Fold

4:00 Foam Rolling Quads

Friday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

2:00 EZ Warm-up on the Bike (blood flow!)

Into…

3 SETS

10 Alt. Groiners w/ Reach-Up*

5 Plate Bent Over Rows

5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)

5/5 Plate Around the Worlds*

5 Plate Strict Press

*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.

**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.

Strength

Front Squat (5-3-1)

5-3-1

Front Squat

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

Workout

Metcon (Time)

FOR TIME

30 Front Squat (135/95)|(95/65)

30 C2B Pull-Ups

20 Front Squat

20 C2B Pull-Ups

Saturday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds, graduating in difficulty…

1 Min Row (Easy → Mod → Hard)

10 Step Up → Low Box Jump → Higher Box Jump

10 MB Push Press → MB Thruster → Wall Ball

After the Warm-Up, go into the High Box Jump.

Skill

Max Height Box Jump (Distance)

Max Height Box Jump
ON A 8:00 RUNNING CLOCK…

Build safely to a Max Height Box Jump*

*No “step” into jump. Start with both feet planted on each attempt.

Workout

“STRAIGHT 100.” (Time)

FOR TIME

25 Cal Row

20 Wall Balls (20/14)|(14/10)

20 Box Jumps (24/20)

25 Cal Row

30 Wall Balls (20/14)|(14/10)

30 Box Jumps (24/20)

25 Cal Row

50 Wall Balls (20/14)|(14/10)

50 Box Jumps (24/20)

25 Cal Row

-20:00 Time Cap-

Optional Finisher

Metcon (No Measure)

2 SETS

:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball)

Tuesday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

With a pair of light-moderate DBs…

AMRAP x 8

8 DB Suitcase Lunge

8/8 Arnold Press

8 DB Sumo Deadlifts

8/8 Single Arm DB Sumo Deadlift

8 Push Ups to Down Dog

Strength

Push Press (5-3-1)

5-3-1

Push Press

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 4 MINUTES

2 DB Devil’s Press (40/30)|(30/20)

6 DB Push Press

8 DB Alt. Suitcase Lunges

-Rest 1:00-

Repeat!

*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.

Monday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

4 Rnds of

:30/:30 Bike/Cal/Shuttle Run increasing effort

then

With a single light DB…

2 ROUNDS

6/6 DB Turkish Sit Ups

6/6 Overhead Split Squats

6/6 Single Arm Upright Rows

6/6 Single Arm DB Presses

6/6 Single Arm Deficit Push Ups*

*Single Arm Deficit Push Ups are with 1 hand on the DB other hand on the floor.

Workout

Back Squat (5-3-1-1+)

5@75%

3@85%

1@95%

1+@95%

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15 Up-Downs

30 Double Unders

1:00 Wall-Sit

30 Double Unders

15 Kettlebell Swings (53/35)|(35/26)

1:00 Plank

Sunday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

50m Shuttle Run

5 Burpee

10 Arm Haulers

10 Tuck-ups

5 Broad Jumps

Strength

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 10 Box Dips

Min 2 – 12 Rolling Tricep Extensions

MIN 3 – MAX Unbroken Push-ups
Score is total Push-ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

100m Run

5 Wall Walks

100m Run

20 Alt. V-ups

Sunday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

1 ROUND

10 Samson Lunges*

5/5 Moose Antlers**

10 Scorpion Stretch***

2-3 ROUNDS (3 min max)

5 Double DB Sumo DL

5 DBL DB Bicep Curl to Press

5 Push Up to Down Dog

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

10/8 Cal. Bike

10 Alt. DB Snatch

10 Push-Ups

-Rest 1:00-

Repeat!

-Rest 1:00-

Repeat!

Sunday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS…

5/5 SA DB Curl to Arnold Press

8/8 Split Squats → 8/8 DB Farmers Split Squats

10 Scap Pull-Ups

10 Scap Push-Ups

5 Broad Jumps → 5 Burpee Broad Jumps

Skill

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (Building)

MIN 2 – Practice Full Climb or Scaling Option

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 5 DB Push Press + 4 DB Push Jerks + 3 DB Split Jerk (50/35)|(35/20)

MIN 2 – 200/150m Row

MIN 3 – 2-3 Rope Climbs
Score is weight on the DB Complex