Monday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds (9:00) Hard Cap)

10 Scap Push Up→ 8 Push Up to Down Dog→6 Pike Push Up

10 Strict Press→ 8Push Press→ 6 Push Jerk

5/5 Elbow Punches

1:00 Row (EZ→Mod→Hard)

Extended Warm Up

Push Press Progression…

*Dip with :01 pause (Focus here is a shallow dip without bowing forward)

*Dip with :01 pause + Stand (On the stand, we want to feel the glutes and quads flex QUICKLY)

*Push Press with :01 pause overhead (Big focus on an aggressive punch of the bar and reaching full extension OH)

*Push press w/light load (Treat it like singles, don’t link these together, BE EXPLOSIVE)

Strength

Push Press (1RM)

On a 15:00 running clock build up to a 1 RM. Looking for TRUE 1 RM

Example

Set 1 – 7 reps

Set 2 – 5 reps

Set 3 – 3 reps

Set 4 – 1 rep

Set 5 – 1 rep

Set 6 – 1 reps

Workout

Metcon (Time)

For TIme complete
3-6-9-12-9-6-3 reps

Push Jerk

A.155/105

B. 135/95

C. 115/85

**15 (10) Calories between each set

Hard Cap 15:00

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