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Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds @ EAch

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side) Video

Glute Bridge Walkouts

Air Squats

Front Plank

Alternating Bird Dogs https://www.youtube.com/watch?v=yS3FoUwVV5E&feature=youtu.be

Shoulder Taps

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

Metcon (3 Rounds for reps)

“Caesar’s Palace” (Team Version)

Teams of 3

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/135)

Max Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

Max Deadlifts (275/185)

Scoring: Reps

Complete in any order

Team of 2

35 Reps of Each

Solo

20 Reps of Each

Metcon (AMRAP – Reps)

At Home

“Palace”

AMRAP 6:

2 Single DBorKB Reverse Lunges, 20 Double-Unders

4 Single DB Reverse Lunges, 20 Double-Unders

6 Single DB Reverse Lunges, 20 Double-Unders

Continue to add (2) reverse lunges per round

*if you do not have jump rope jump lateral over small object

*If no DB or KB use odd object ie gallon of milk

Rest 2:00

AMRAP 6:

2 Single DB Power Snatches, 20 Double-Unders

4 Single DB Power Snatches, 20 Double-Unders

6 Single DB Power Snatches, 20 Double-Unders

Continue to add (2) power snatches per round

Stimulus

Scoring – Enter your last completed round, plus reps

* Example – If you completed the round of 12 power snatches + 20 DU, and completed 6 more power snatches by the time cap, your score is 12 + 6

DB Power Snatches will be alternating each rep

Choose a DB weight that when fresh you’d be able to complete 20+ reps unbroken

Shoot for unbroken sets on the double unders

Consistency will beat speed out of the gates

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