Thursday

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CLOSED UNTIL FURTHER NOTICE DUE TO COVID 19

Crossfit NWA – CrossFit

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8:30 and 12:00 On Line Session

Metcon (AMRAP – Rounds and Reps)

“Cindu”

AMRAP 20:

5 Strict Pull-Ups or 5/5 Bent Over Rows

10 Pushups

15 Air Squats

30 Double-Unders

Stimulus

“Cindu” alternates between upper body pull, and upper body push, lower body push, and conditioning

Let’s break these up in a way that you would if you were completing 15 rounds for time

The big things to consider are the upper body movements

The reps on the pull-ups are on the lower side, but there are 75+ strict pull-ups total in this workout

If you need a quick break here, think about going 3-2

The push-ups can add up over these rounds

Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent

The air squats help you pace out workout and provide a break for the upper half

Move at a pace through those that allows you to thrive on the upper body movements

Choose rep number or variation that allows double unders to be completed in 1 set

Metcon (AMRAP – Rounds and Reps)

“Cindu” (No Equipment Version)

AMRAP 20 Minutes:

15 Odd-Object Rows

15 Pushups

15 Air Squat Hops (over odd-object)

Stimulus

“Cindu” alternates between upper body pull, and upper body push, lower body push

Let’s break these up in a way that you would if you were completing 20 rounds for time

The big things to consider are the upper body movements

The push-ups can add up over these rounds

Breaking these up into quick sets of 5-5 or 4-3-3 can help you stay consistent

For the air squats hops let’s jump laterally over our odd-object

Move at a pace through those that allows you to thrive on the upper body movements

Movement Videos

https://www.youtube.com/watch?v=5bTX5qKWtEA&feature=youtu.be

5:15 On Line Session

Metcon (3 Rounds for reps)

“Loose Cannon”

3 Rounds For Total Reps:

3 Minute Calorie Row

2 Minute Calorie Bike

1 Minute AbMat Sit-ups

Rest 2 Minutes Between Rounds

Subs

10m Shuttle Runs

Dubs

Box Jumps

If you do not have a rower or bike sub out with 2 of the above movements.

example

3min 10m Shuttle Runs

2 Min Box Jumps or Dubs

1 min Sit Ups

rest 2:00

Repeat 2. ore times

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