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Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Warm-up

For Quality:

2 Inchworms

2 Up Downs

2 Jumpn Squats

4 Inchworms

4 Up Downs

4 Jumpn Squats

6 Inchworms

6 Up Downs

6 Jumpn Squats

Back Squat

Build to a heavy set of 5

or

Every 1:30 complete 10 DB Squats x 5 sets

Metcon (Time)

“Simple Plan”

3 Rounds For Time:

50 Air Squats

35 Push-ups

25/18 Calorie Row or 200m Run

Metcon (AMRAP – Rounds)

“Cairo”

Ascending Ladder for 15:00:

2 Strict Pull-Ups or DB Bent Over Rows or some type pulling

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Strict Pull-Ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees

*Continue adding 2 reps to each movements

https://www.youtube.com/watch?v=c-_Gw_BC-RI&feature=youtu.be

*Athlete’s choice on when to alternate hands on the single arm cleans.

Stimulus

Let’s see how far we can get in this 15 Minute workout

After each set of burpees we’ll add 2 reps to each movement

Athlete’s choice on when to alternate hands on the single arm cleans.

Choose rep schemes to hold onto through the workout that will allow us to continue good movement patterns

We want planned breaks here, and not to get forced into long breaks

Metcon (AMRAP – Rounds and Reps)

Athletes Notes

“Cairo” (Little or No Equipment Version):

Ascending Ladder for 15:00:

2 Odd-Object to Shoulder (MB or DB)

2 Odd-Object Goblet Squats (MB/DB)

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement

https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be

Stimulus

Let’s see how far we can get in this 15 Minute workout

After each set of burpees we’ll add 2 reps to each movement

Let’s try to hold on to the Odd-Object through the squats and break up the Odd-Object to shoulder when we need to

Your score here will be total rounds + reps * For Example *

If you complete the rounds of 12’s for each movement and make it through 14 Odd-Object to Shoulder and 10 Odd-Object Goblet Squats your score would be 12+24

We want planned breaks here, and not to get forced into long breaks

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