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Crossfit NWA – CrossFit

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Warm-up (No Measure)

Warm-Up

EMOM 12:

Minute 1: :30 Jump Rope

:30 Calf Stretch

Minute 2: :40 weighted Good Morning + Squat

Minute 3: 20 Step Back Lunges

Minute 4: :30 Active Divebombers

https://www.youtube.com/watch?v=SrM4_RvFQf8

Metcon (Time)

“Gravity”

5 Rounds For Time:

80 Double-Unders

40 Sit-Ups

20 Pushups

10 Reverse Burpees

https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be

Sub

Reg Burpees or up Down

Stimulus

5 rounds for time for this longer conditioning piece

Choose a double under number or variation that you can complete in no more then 2 sets each round

Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5

Score will be time of completion

Metcon (Time)

“Gravity” (No Equipment Version)

5 Rounds For Time:

60 “Dot Hops”

40 Sit-ups

20 Push-ups

10 Reverse Burpees

Sub

Reg Burpee or Up Down

Stimulus

5 rounds for time for this longer conditioning piece

Let’s think about breaking up the push-ups up from the beginning knowing they’re going to catch up to us in rounds 4 and 5

Score will be time of completion

Movement Videos

Dot Hops https://www.youtube.com/watch?v=mvTkmqg3oWQ&feature=youtu.be

Reverse Burpees https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be

Metcon (3 Rounds for reps)

Full Set Up

Trip Advisor

AMRAP 5:

Buy-In: 45/30 Calorie Bike/Row

Into Max Rounds

9 Power Cleans (95/65)

21 Double-Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 30/20 Calorie Bike/Row

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Bike/Row

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders

Skill

50 HSPU For Time

Strict Handstand Push-ups (On the 0:00…)

For Time:

50 Strict Handstand Push-ups

5 Minute Time Cap. This is a repeat from the start of the training cycle.

STIMULUS

GENERAL

Retesting a baseline from the start of “Grunt Work”

The first two pieces today are all to be performed on a running clock

We have from the 0:00 – 5:00 for the strict handstand push-ups, giving us at least 2 minutes of rest before testing a max set of strict pull-ups on the 7:00

While there is a 5-minute limit, you’ll have more rest if you finish the 50 reps before the cap

If 50 reps seems like a lot to get done in 5 minutes, you can reduce the total volume, choose a variation, or simply see how many reps you can complete within the time frame

SUBS

Strict Handstand Push-ups

Reduce Reps

Max Reps in 5 Minutes

Double Dumbbell Strict Press

Feet on Box (Reduces Weight Being Pressed)

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