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Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

WARM-UP

3 Sets

1 Minute Jog In Place

10 DB Swings ( eye level)

15 AbMat Sit-ups

20 Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (5 Rounds for time)

HOME #1 (Limited)

“SeaWorld”

On the 5:00 x 6 Rounds:

10 Alternating Single DB Power CJ

400m Run

100m Single DB Farmer Carry

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

STIMULUS

6 intervals total, starting every 5:00

Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

Aim is to push our paces here, given work rest, but to be consistent across all

The alternating single dumbbell power clean and jerk will begin on the ground in between the legs

The movement will move to the shoulder and then finish over head

Record all five times to gauge pacing

Metcon (5 Rounds for time)

HOME WOD #2 (No Equip)

“SeaWorld” (No Equipment Version):

On the 5:00 x 6 Rounds:

Wearing Back Pack:

15 Pushups

15m Walking Lunge

400m Run

STIMULUS

6 intervals total, starting every 5:00

Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

Aim is to push our paces here, given work rest, but to be consistent across all

Record all five times to gauge pacing

Metcon (Time)

HOME WOD#3 (Full Disclosure)

“SeaWorld”

3 Rounds For Time: (30 Minute Time Cap):

25 Power Snatches 75/55

10 Power Clean and Jerks*

1,000 Meter Row/800m Run

Clean & Jerk loads

Round 1: 135/95

Round 2: 155/105

Round 3: 185/135

*This wod calls for 2 barbells. If you only have one BB use 45/35 lb DB and do alternating DB Snatch

POWER SNATCH

We’ll have two separate barbells for today’s workout: one for the light power snatches and one for the increasing weight clean and jerks

The power snatch weight should be light enough where you could complete 30+ reps unbroken when fresh

CLEAN AND JERKS

Let’s choose our barbell weights here based on the following recommendations:

1st Bar: A light-moderate weight that you could complete in sets of 1-5 within the workout

2nd Bar: A moderate weight that you could complete in sets of 1-3 within the workout

3rd Bar: A moderately heavy weight that will be complete as singles during the workout

Change out the weights after finishing the 10 reps

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