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Saturday

Announcements

CLOSED DUE TO COVID 19 UNTIL FURTHER NOTICE

Crossfit NWA – CrossFit

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Warm-up (No Measure)

Skill n Drills

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

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

Metcon (Time)

“The Green Mile”

For Time:

1 Mile Run

50 Pull-ups

30 Squat Clean Thrusters (135/95)

STIMULUS

DESCRIPTION

This balanced triplet workout has a little bit of everything – cardio, gymnastics, and weightlifting

The flow of the workout is designed to help you maintain intensity – as we move from a lower body pull to an upper body pull to primarily a total body push

We expect this piece to take around 12-20 minutes to complete

Metcon (Time)

“Double Time”

For Time:

3 Mile Run

Every 3 Minutes:

9 Burpees + 21 Air Squats

STIMULUS

DESCRIPTION

Going longer in today’s running focused workout

We aren’t just running – as a set of burpees and air squats will interrupt our progress every 3 minutes

Every 3 minutes, starting at 0:00 on the clock, you’ll complete 9 burpees and 21 air squats before being able to continue forward for the run

Make sure to wear a watch so you know when these 3-minute intervals arrive

This workout will likely last 30+ minutes

In order to achieve the right stimulus, let’s cap this workout at 40 minutes

Metcon (Time)

AMRAP 15:

9 Single Dumbbell Strict Presses (9 Each arm)

15 Single Dumbbell Weighted Sit-ups (holding DB across chest)

21 Single Dumbbell Bent Over Rows (Each)

1 Minute Wall Sit

STIMULUS

DESCRIPTION

We’ll finish out the week with some strict movements in this AMRAP workout

The focus is quality of movement over speed on these four movements

You can use a different dumbbell weight for each movement, but use the same weight for that movement across the whole workout

We can expect to complete around 3+ rounds over the 15 minutes

Friday

Announcements

CLOSED DUE TO COVID 19 UNTIL FURTHER NOTICE

Crossfit NWA – CrossFit

Warm-up (No Measure)

7 minutes for quality

200m Skills and Drills

10 Pause Air Squats (:02 Pause in bottom)

5 Dive Bombers

15 Push Ups

20 Lateral Hops or plate jumps

Strength/Skill

WOD Brief and Opening Update

https://www.youtube.com/watch?v=Hh6HuQroXlQ&t=11s

Clean & Jerk Technique

Clean and Jerk Technique

On the 1:30 x 5 Sets:

3-Position Squat Clean

1 Split Jerk

Demo

https://www.youtube.com/watch?v=7Z-dTxGFvVY&feature=youtu.be

Set 1: 65%

Set 2: 70%

Sets 3-5: 75-85%

STIMULUS

Increasing our percentages by 5% across the board in this Clean and Jerk Technique piece

Within these 90 second windows, you’ll complete 4 reps on the barbell

The first three reps are a 3-position squat clean:

1st Position: Squat Clean From Pockets

2nd Position: Squat Clean From 1 Inch Above Knee

3rd Position: Squat Clean From Floor

The fourth barbell rep is a standard split jerk

These percentages are based off your 1RM Clean and Jerk and are designed to be heavier than our first technique piece

Virtual Zoom class times 7:00am, 12:00, and 5:00pm

Metcon (Time)

“Round-a-Bout”

For Time:

50 Single Arm Alternating Dumbbell Squat Cleans

100 Double Unders/150 Single Unders

50 Hand Release Push-ups

100 Double Unders/150 Single Unders

50 Single Arm Alternating Dumbbell Squat Cleans

Modified rep scheme

35 SA DB Sqt Cleans

75 II’s/100 Singles/20 Up Downs

35 Push Ups

75 II’s/100 Singles/20 Up Downs

35 SA DB Sqt Cleans

STIMULUS

DESCRIPTION

Working through 3 movements in this up and back chipper style workout

We expect this piece to take around 12-18 minutes to complete

Hitting both heads of the bell on the ground between the feet, you’ll alternate arms every rep

Choose a weight here you are capable of completing for 20+ unbroken reps when fresh

Demo: Video

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

If you don’t have a rope, complete 50 over and back hops over the dumbbell or odd object

For this sub, over and back is 1 rep. Another Sub for II’s is 30 Up Downs. We done a lot of jumping lately.

At the bottom of each push-up, you’ll lift the hands off the ground to stop your momentum before pushing back up

Metcon (Time)

“Alone Together”

On the 4:00 x 6 Rounds:

6 Burpee Box Jumps (24’/20″)

9 Kettlebell Swings (70/53)

12/9 Calorie Assault Bike/ 200m Run

STIMULUS

DESCRIPTION

Working through fast and simple intervals today

All movements are designed to be “low skill, high speed”

You’ll complete the 3 movements for time and then rest with whatever time remains until the next 4 minute window

Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00

With rounds likely taking only about 1:30 to complete – these are meant to be nearly all out sprints

Your score is the slowest of the 6 rounds

Wednesday

Announcements

CLOSED DUE TO COVID 19 UNTIL FURTHER NOTICE

Crossfit NWA – CrossFit

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Snatch Complex

Snatch Technique (On the 0:00)

Snatch Grip Sotts Press or BTN Push Press (0:00 – 4:00):

3 Sets of 5

Snatch Drop (4:00 – 8:00):

4 Sets of 4

https://www.youtube.com/watch?v=XpWUE56EtfU&feature=youtu.be

Snatch Balance (8:00 – 12:00):

5 Sets of 3

https://www.youtube.com/watch?v=f2TIMp8rj3s&feature=youtu.be

(On the 12:00)

5 Sets of

1 Pausing Hang Squat Snatch Pause @ mid thigh

2 Hang Squat Snatches (Knee Level)

Set 1: 55%

Set 2: 65%

Sets 3-5: 70%

STIMULUS

The first two snatch technique pieces are repeats from last week – as we look to slightly increase our weights

There are no specific percentages for these three movements, but these should be loads that support good technique

Before starting these technique sessions, start a running clock

You’ll have 4 minutes to complete the work load at each movement

Minutes 0-4: 3×5 Snatch Grip Sotts Press

Minutes 4-8: 4×4 Snatch Drop

Minutes 8-12: 5×3 Snatch Balance

The movements start out more challenging and get easier as you go

See if you can sightly increase loading with each movement

Metcon (AMRAP – Rounds)

“Bergeron DBeep Test”

On the Minute For As Long As Possible:

7 Single Dumbbell Goblet Thrusters

7 Alternating Single Dumbbell Power Snatches

7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement

STIMULUS

DESCRIPTION

The “Bergeron DBeep Test” is a twist on the benchmark workout “Bergeron Beep Test”

Every minute on the minute for as long as possible, you’ll complete the 21 listed reps

When you are no longer able to complete the work within the minute, the workout is done

Your score is total completed rounds and reps

The goal is to choose weights, rep schemes, and movement variations that allow for at least 7-10 rounds

If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock

For Example:

If you only make it to 5 minutes, abandon trying to go “on the minute” and simply complete as many rounds and reps as possible for 5 more minutes

In this scenario, record your score as total completed “On the Minute” rounds

To make sure we’re not working forever, we’ll add 1 rep to each movement after 10 rounds

Round 11: 8 Reps of Everything

Round 12: 9 Reps of Everything

Round 13: 10 Reps of Everything…

OR

Metcon (AMRAP – Rounds and Reps)

“21 Jump Street”

AMRAP 21:

*21 Power Snatches (95/65)

21 Box Jump Overs (24″/20″)

*21 Overhead Squats (95/65)

21 Toes to Bar/Sit Ups

*If no BB and only 1 DB complete 15 reps ea arm

STIMULUS

DESCRIPTION

This longer AMRAP workout includes 2 weightlifting movements and 2 bodyweight movements

A steady pace and calculated break-up strategy will be important over the 21 minutes of work

We can expect to complete between 3-5 rounds today

Tuesday

Announcements

CLOSED DUE TO COVID 19 UNTIL FURTHER NOTICE

Crossfit NWA – CrossFit

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Warm-up (No Measure)

6 Minutes For Quality

5 Inchworms

100 Meter Run/10 Cal

20 Single Leg Glute Bridges (5 Each Side)

5 Dive Bombers

40 Single Unders

100m Run/10 Cal

Virtual Zoom class times 7:00am, 12:00, and 5:00pm

WOD BRIEF FOR ALL WODS POSTED

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

Metcon (3 Rounds for reps)

“Tiger Balm 2.0”

AMRAPx5

**200 Meter Run or 15/12 Cal

10 Double Dumbbell Power Clean and Jerks (Single DB 5/5)

40 Double/75 Single Unders Unders

**In the event of inclement weather couple replacement options for run

10 Lateral Burpees

25 Sit Ups

25 RKBS

Rest 3:00

AMRAPx5

200m Run or 15./12 Cal

8 DBL DB Clean & Jerks (Single DB 4/4)

40 II Unders

Rest 3:00

AMRAPx5

200m Run or 15/12 Cals

6 DBL DB Clean & Jerk (Single DB 3/3 )

40 II Unders

STIMULUS

DESCRIPTION

This interval AMRAP includes a lot cardio and a little weightlifting..Run or Calories should take less than 1:00. THe clean and jerks should be something you can link UB for the most part. Looking for the dubs and singles to take :30 or less. All 3 amraps should be consistent in scoring. Score should be neighborhood of 2 rounds +/- for all 3 amraps.

Metcon (AMRAP – Rounds and Reps)

“Tiger Balm”

AMRAP 20:

200 Meter Run

7 Double Dumbbell Power Clean and Jerks

40 Double Unders

Metcon (3 Rounds for reps)

“Sole Cycle”

AMRAP 5:

15 Lateral BB/DB Burpees

*21 Power Cleans (155/105)

27/21 Calorie Assault Bike/Row or 400m Run

DBL DB 45/35 (If you only have single DB complete 15 Clean & Jerks Ea arm)

Rest 5 Minutes

AMRAP 5:

15 Lateral BB/DB Burpees

*21 Power Cleans (135/95)

27/21 Calorie Assault Bike/Row or 400m Run

*(If you only have single DB complete 15 Hang Clean & Jerks Ea arm)

Rest 5 Minutes

AMRAP 5:

15 Lateral BB/DB Burpees

*21 Power Cleans (115/85)

27/21 Calorie Assault Bike/Row or 400m Run

*(If you only have single DB complete 15 Power Clean only each arm )

***If no BB/DB use Odd Object

STIMULUS

DESCRIPTION

In order to maintain intensity across the 3 AMRAPs, the weight or complexity will decrease while the reps hold still

If we stayed at the same across the board, there is the potential that you would see a drop off in work completed

We reduced the weight/complexity with each interval bc it better enables you to complete around the same amount of work each time, sometimes even more

You’re ideally using loads that allow you to complete 1+ round in each AMRAP

You score for each section is total rounds + reps

Your final score is the total of all three intervals (WODify will caluculate this for you)

Finisher

Metcon (Time)

21-18-15-12-9:

Single Arm Bent Over Rows (Left)

Single Arm Bent Over Rows (Right)

Overhead Tricep Extensions

STIMULUS

DESCRIPTION

Working pulling and pushing accessory movements in today’s upper body focused body armor

Not being on the clock – this is a great opportunity to go heavier than you normally would

Choose a weight that allows you to complete the higher rep numbers within 1-2 sets

Rest as needed between movements to maintain quality

OR

Metcon (AMRAP – Reps)

Gymnastic Conditioning

On the Minute x 10:

1 Set of Strict Handstand Push-ups

STIMULUS

Repeating this piece from last week – as we look to slightly improve our score

Within each minute, you’ll complete a single set of strict handstand push-ups

While the number may not end up perfect, the goal here is to maintain a consistent number across the 10 sets

Pick a number from the beginning that you think you can hold throughout

Enter your lowest round number as your score

For Example: If your rounds went 5-5-5-5-5-5-5-5-4-4, your score for the day is 4

SUBS

STRICT HANDSTAND PUSH-UPS

Box Handstand Push-ups

Double Dumbbell Strict Press

Push-ups

Monday

Announcements

CLOSED DUE TO COVID 19 UNTIL FURTHER NOTICE

Crossfit NWA – CrossFit

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Warm-up (No Measure)

8 Minutes For Quality:

200 Meter jog

30 Single Unders/Jumpin Jax/

10 PVC Pass Throughs

10 Dive Bombers

10 Core

30 II Unders

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength/Skill

Stamina Squats

On the Minute x 10:

1 Front Squat

3 Back Squats

Use 69% of Your 1RM Front Squat For All Reps

STIMULUS

GENERAL

Each minute consists of a single front squat and three back squats

The same weight is used throughout, and all reps come from the rack

Use 69% of your 1RM Front Squat for all reps

OR

Virtual Zoom class times 7:00am, 12:00, and 5:00pm

Today during zoom we will do the Tabata DB Sqt and Escape from Wonderland

WOD Bief/Demo

https://www.youtube.com/watch?v=e7FVk12mxac&t=20s

Metcon (AMRAP – Reps)

Tabata Dumbbell Front Squats

8 Rounds:

20 Second Work

10 Seconds Rest

STIMULUS

DESCRIPTION

Hold 2 dumbbells in the front rack position for these squatting intervals

Tabata Intervals:

8 Rounds:

20 Seconds Work

10 Seconds Rest

With rest built in, the goal is to move for as much of the 20 seconds as possible

If 2 dumbbells is too heavy and will cause you to stop moving – only use 1 dumbbell

In this case, you can hold the bell in the goblet position

Score will be lowest round

Metcon (Time)

“Escape from Wonderland”

3 Rounds:

75 Double Unders (115 Singles)

50 Air Squats

**25/18 Calorie Row/Run 400m

**If raining and no rower or bike complete 50 Russian KBS (DB holding one head of the bell)

STIMULUS

GENERAL

We’ll start the day with a strength piece – 3 working set of 5 back squats

Athletes have the option to increase in weight over the sets or stay at the same loading across

Looking for this triplet workout to take 15+/- minutes to complete

Subs

DOUBLE UNDERS

Reduce Reps

115 Single Unders (1.5x)

90 Seconds of Practice

No Jump Rope Lateral Jumps or Plate Jumps

ROW

400 Meter Run

1,000 Meter Bike Erg

21/15 Calorie Assault or Echo Bike

30/21 Calorie Schwinn

OR

Metcon (Time)

“Barbs”

3 Rounds:

10 Strict Pull-ups

20 Push-ups

30 Sit-ups

40 Jumping Lunges

30 Sit-ups

20 Push-ups

10 Strict Pull-ups

Rest 3 Minutes Between Rounds

STIMULUS

DESCRIPTION

This all bodyweight workout is a twist on the benchmark “Barbara”

After completing the 7 stations, you’ll rest 3 minutes between rounds

With a fair amount of rest built in and little interference between consecutive movements, the goal is work quickly through each round

Your score is the total time it takes to complete the 3 rounds, including rest time
No Equip

“Barbs”

3 Rounds:

20 Odd Object Rows

20 Push-ups

30 Sit-ups

40 Jumping Lunges

30 Sit-ups

20 Push-ups

20 Odd Object Rows

Friday

Announcements

CLOSED DUE TO COVID 19 UNTIL FURTHER NOTICE

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Light Jog including skills and drills

1 Round:

1 Minute Hollow Hold

1 Minute Wall Sit

1 Minute Front Plank

2 Rounds:

30 Seconds Push-up to Down Dog

30 Seconds Single Leg Glute Bridges (Each Side)

30 Seconds Slow Air Squats

3 Rounds for quality

2 Strict Pull-ups/Rows

4 Push-ups

8 Air Squats

*If doing BB Cycling

5 Reps each

5 Deadlifts

5. Hang Power Clean

5 Front Squats

5 S2OH

Strength/Skill

Barbell Cycling

Every 2:00 x 10 sets

3 Power Cleans

1 Thruster

*Start light and build to a heavy complex
Barbell cycling is a big focus in today’s workout

We’ll start the day by building to a heavy complex of 3 power cleans + 1 thruster

The complex is designed to be completed unbroken with ‘touch and go’ power cleans

Zoom Classes 7am, 11:00am, 4:30

WOD BRIEF VIDEO

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

Metcon (AMRAP – Rounds and Reps)

“Deep Clean”

AMRAP 15:

*15 Power Cleans (95/65)

30 Double Unders

*15 Thrusters (95/65)

30 Double Unders

Single DB complete 10/10 R/A & L/A

SUB II’s

:30 Seconds of Practice

45 Single Unders (1.5x)
*The simple AMRAP workout that follows combines the jump rope with lighter weight barbell movements

Over the 15 minutes, you can expect to complete around 3-5 rounds

*Choose your barbell weight for the workout based on the thruster

This should be a load that allows you to complete in 2-3 sets max.

*The double under number is designed to be fairly small

Choose a number or variation that allows you to complete the work unbroken or in around 30 seconds

Metcon (AMRAP – Rounds and Reps)

“Cindvee”

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight

STIMULUS

DESCRIPTION

“Cindvee” is a twist on a popular benchmark workout

For the first 10 minutes of the workout, you’ll complete this triplet workout weighted

You can use a weight vest or a back pack loaded with weight

You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight

Saturday

Announcements

CLOSED DUE TO COVID 19 UNTIL FURTHER NOTICE

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

1 Round:

400 Meter Easy Jog + Skills and Drills

2 Rounds:

30 Seconds Active Spidermans

30 Seconds Active Samson

30 Seconds Inchworm to Push-ups

3 Rounds:

10 Mountain Climbers (10 Each Leg)

10 Odd Object Deadlifts

10 Reverse Lunges (5 Each Side)

Metcon (AMRAP – Reps)

“Deck Of Cards”

AMRAPx25

Hearts – Burpees

Diamonds – Alt DB Hang Power Snatch

Clubs – Box Jumps/Jumpin Air Squats/Lunges

*Spades- Deadlifts (BB/DBL DB/Odd Object)

*BB-155/105

Jokers – 400m Run (200 each)

A- 21 reps

K- 15 reps

Q- 14 reps

J- 13 reps

I’ve taken the other workouts and combined most of the movements. If there is something you can’t do sub one of the other movements.

Metcon (Time)

“Wedding March”

For Time:

50 Burpees

1 Mile Run

*75 Alternating Dumbbell Power Snatches (Odd Object G2OH)

1 Mile Run

100 Meter Walking Lunge

*ODD OBJECT GROUND TO OVERHEAD

Understanding that everyone has different weights at home, this should be a weight that allows you to complete the movement within 3-5 minutes

Any less than 3 minutes and the weight is too light – any longer than 5 minutes and the weight is too heavy

You can adjust the rep scheme accordingly based on weight

STIMULUS

DESCRIPTION

Working through a long chipper workout to start off the weekend

In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of dumbbell power snatches

We expect this piece to take around 25-35 minutes to complete

Metcon (Time)

Team

“Wedding March”

2 Person Team

100 Burpees

4x400m Run

100 Alt DB P Sn

4x400m Run

100m team lunge (both athletes will lunge 100m)

Metcon (Time)

“Power Tools”

3 Rounds:

400 Meter Wreck Bag (odd object) Run (50/35)

400 Meter Run

5 Rope Climbs/Strict Pull Ups

21-15-9 Power Snatches

Round 1: 21 Reps at 95/65

Round 2: 15 Reps at 115/85

Round 3: 9 Reps at 135/95

STIMULUS

GENERAL

This longer workout is designed to be fairly balanced – as it includes cardio, gymnastics, and weightlifting

We expect this 3-rounder to take around 18-28 minutes to complete

Metcon (Time)

“Upside Down”

9-12-15-18-21

Deadlifts (155/105)

Push-ups

Calorie Bike or 100,200,300,400m Runs

STIMULUS

GENERAL

The Deadlift is a big focus point of this two-part workout

take about 15-20 minutes to build up in weight

Our conditioning piece is an ascending rep scheme workout involving 3 movements

We expect “Upside Down” to take around 12-20 minutes to complete

Friday

Announcements

Check out our youtube channel https://youtu.be/TUGtlz3ohwk
and follow along for today’s workout of the day
CLOSED DUE TO COVID 19 UNTIL FURTHER NOTICE

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Light Jog including skills and drills

1 Round:

1 Minute Hollow Hold

1 Minute Wall Sit

1 Minute Front Plank

2 Rounds:

30 Seconds Push-up to Down Dog

30 Seconds Single Leg Glute Bridges (Each Side)

30 Seconds Slow Air Squats

3 Rounds for quality

2 Strict Pull-ups/Rows

4 Push-ups

8 Air Squats

*If doing BB Cycling

5 Reps each

5 Deadlifts

5. Hang Power Clean

5 Front Squats

5 S2OH

Strength/Skill

Barbell Cycling

Every 2:00 x10

Build to a Heavy Complex:

3 Power Cleans

1 Thruster

Start light and build into a heavy set
Barbell cycling is a big focus in today’s workout

We’ll start the day by building to a heavy complex of 3 power cleans + 1 thruster

The complex is designed to be completed unbroken with ‘touch and go’ power cleans

Zoom Classes 7am, 11:00am, 4:30

WOD BRIEF VIDEO

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

Metcon (AMRAP – Rounds and Reps)

“Deep Clean”

AMRAP 15:

*15 Power Cleans (95/65)

30 Double Unders

*15 Thrusters (95/65)

30 Double Unders

Single DB complete 10/10 R/A & L/A

SUB II’s

:30 Seconds of Practice

45 Single Unders (1.5x)
*The simple AMRAP workout that follows combines the jump rope with lighter weight barbell movements

Over the 15 minutes, you can expect to complete around 4-6 rounds

*Choose your barbell weight for the workout based on the thruster

This should be a load that allows you to complete in 2-3 sets max.

*The double under number is designed to be fairly small

Choose a number or variation that allows you to complete the work unbroken or in around 30 seconds

Metcon (AMRAP – Rounds and Reps)

“Cindvee”

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight

STIMULUS

DESCRIPTION

“Cindvee” is a twist on a popular benchmark workout

For the first 10 minutes of the workout, you’ll complete this triplet workout weighted

You can use a weight vest or a back pack loaded with weight

You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight

Thursday

Announcements

Check out our youtube channel https://youtu.be/TUGtlz3ohwk
and follow along for today’s workout of the day
CLOSED DUE TO COVID 19 UNTIL FURTHER NOTICE

Crossfit NWA – CrossFit

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Warm-up (No Measure)

Tabata Intervals

4 @ Ea

Shuttle Runs

Kettle Bell Swings

Up Downs

Core

NO ZOOM CLASSES TODAY

Metcon (Time)

“Spaceship”

5 Rounds For Time:

100m Single DB Farmers Carry

200m Run

30 Dumbbell Swings

STIMULUS

Choose a heavier load if available for the single DB Farmer Carry, but weights that will allow you to complete 50m unbroken each time

Move with purpose through the three movements

Let’s use the 200m jog as recovery before getting back to the dumbbell for swings

Choose a dumbbell weight for the swings that you could complete the set of 30 in 1 – 2 sets

SUBS

Single DB Farmer’s Carry

50 Single DB Step-Ups

Run

20 x 10m Shuttle Runs

200m Row/Bike Erg

25 Cal AB

Metcon (Time)

“Badminton”

On the 6:00 x 4 Rounds:

500/400 Meter Row

40 AbMat Sit-ups

30 x 10 Meter Shuttles

STIMULUS

GENERAL

With a short amount of rest built in, we’re looking to move with a purpose through this interval workout

A new round begins every 6 minutes (0-6-12-18)

You’ll complete the 3 movements listed for time and rest with whatever time remains

*(*Your score is the slowest of the 4 rounds – with the goal being to stay consistent across the board

These rounds are ideally completed around 5 minutes or less, giving you at least 1 minute to recover

Row: ~2 Minutes or Less

AbMat Sit-ups: ~1:30 or Less

Shuttle Runs: ~1:30 or Less

Adjust repetitions or move within the time suggestions listed above to allow for adequate rest

Metcon (Time)

“Tosh Sprints”

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

Rest 1:1 Between Runs

STIMULUS

DESCRIPTION

“Tosh Sprints” is a simple and effective interval style workout

You’ll work through 3 rounds of 3 distances, resting the same amount of time you worked between runs

For Example: If it took you :45 seconds to complete the 200 meter run, you will rest :45 seconds before beginning the 400 meter run

You will follow this 1:1 work to rest ratio for each distance

With rest built into each round, the goal is to move quickly through each effort

**Your score is the total time, including rest, it takes you to complete the 3 rounds

We can expect this piece to take around 25-35 minutes to complete

MODIFICATIONS

ROW or SKI ERG

250 Meters

500 Meters

750 Meters

BIKE ERG

500 Meters

1000 Meters

1500 Meters

ASSAULT OR ECHO BIKE

14/10 Calories

28/20 Calories

42/30 Calories

SCHWINN BIKE

20/14 Calories

40/28 Calories

60/42 Calories

Mobility

ROMWOD

https://www.youtube.com/watch?v=Q-v4XNynMG0

Equipment needed

Band or towel or a belt will work as well

Wednesday

Announcements

Check out our youtube channel https://youtu.be/TUGtlz3ohwk
and follow along for today’s workout of the day
CLOSED DUE TO COVID 19 UNTIL FURTHER NOTICE

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up (No Measure)

WARM UP

2:00 Light jog including skills and drills

10 Ea Leg knuckle Draggers

10 Supermans w Arm Rotations

5 Ea Leg Samson Stretch.(Lunge + big reach and Hold

10 Up Downs

into

BB/DB

Deadlifts

Good Mornings

Hang Power Clean

Front Squat

Push Press

Strength/Skill

Clean Pull Complex

On the 1:30 x 5 Sets:

1 Pausing Clean Deadlift

1 Tempo Clean Pull

1 Clean Pull

Set 1: 70% of 1RM Clean and Jerk

Set 2: 75% of 1RM Clean and Jerk

Set 3-5: 80% of 1RM Clean and Jerk

STIMULUS

This barbell complex is designed to help strengthen your pull and positioning off the floor in the clean

Rounds take place every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)

These percentages are based off your 1RM Clean and Jerk

The three movements are to be performed as follows:

Pausing Clean Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position

Tempo Clean Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees

Clean Pull: Normal Clean Pull with No Tempo

See below for a video demo of this Clean Complex
https://www.youtube.com/watch?v=UASSJEZMPqw&feature=youtu.be

Snatch Pull Complex

On the 1:30 x 5 Sets:

1 Pausing Snatch Deadlift

1 Tempo Snatch Pull

1 Snatch Pull

Set 1: 70% of 1RM Snatch

Set 2: 75%

Set 3-5: 80%

STIMULUS

This barbell complex is designed to help strengthen your pull and positioning off the floor in the snatch

Rounds take place every 90 seconds (0:00 – 1:30 – 3:00 – 4:30 – 6:00)

These percentages are based off your 1RM Snatch

The three movements are to be performed as follows:

Pausing Snatch Deadlift: Pause 2 Seconds at Knee + 2 Second at Jumping Position

Tempo Snatch Pull: 3 Second Controlled Pull to Knees + Accelerate Past Knees

Snatch Pull: Normal Snatch Pull with No Tempo

See below for a video demo of this Snatch Complex

We’ll repeat this complex next week at increased percentages
Demo https://www.youtube.com/watch?v=87GZNvHW1pk&feature=youtu.be

Zoom Classes 7am, 11:00am, 4:30

Metcon (2 Rounds for time)

“Grip and Rip”

[On the 0:00]
For Time:

21(15) Burpees

1 Round of “Dumbbell DT”

18 (12) Burpees

1 Round of “Dumbbell DT”

15 (9) Burpees

1 Round of “Dumbbell DT”

12 (6) Burpees

1 Round of “Dumbbell DT”

[On the 10:00]
For Time:

21 (15) Air Squats Hops Over Dumbbell (Regular Air Sq)

1 Round of “Dumbbell DT”

18 (12) Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

15 (9) Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

12 (6) Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

( ) = Modifies rep scheme

BB Loads

1(RX+)155/105 DB 50/35

2. (RX)135/95 45/30

3. 115/85

WOD Brief + Demo

https://www.youtube.com/watch?v=0D4_DIJCSgY&t=55s

STIMULUS

Part 1 of the workout is for time and begins on the 0:00

In this section, you’ll alternate between burpees and 1 round of “Dumbbell DT”

“Dumbbell DT” is to be completed with 2 Dumbbells and goes as follows:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute of rest before beginning part 2

Part 2 begins is also for time and begins on the 10:00

In this section, you’ll alternate between air squat + hops over the dumbbell and 1 round of “Dumbbell DT”

There is no time cap for this part

Your score is the sum total of Part 1 + Part 2

DUMBBELL DT

There are multiple options we have based on the equipment you have available

You are ideally able to complete the hang power cleans and push jerks unbroken for each round of “Dumbbell DT”

If you only have heavier weights that do not allow for this, reducing the rep scheme to something like 9-6-3 can help you achieve the desired stimulus

If you only have 1 dumbbell available, complete in the following format:

12 Single Dumbbell Deadlifts (6 Each Side)

10 Hang Power Cleans (5 each side)

6 Single Dumbbell Push Jerks (3 each side )

Metcon (Time)

“Herky Jerky”

For Time:

50 Wallballs

40 Single Dumbbell Hang Clean & Jerk

30 Single Dumbbell Box Step-ups

2,000 Meter Bike Erg

30 Single Dumbbell Box Step-ups

40 Single Dumbbell Hang Clean & Jerk

50 Wallballs

STIMULUS

GENERAL

This big up and back chipper workout is designed to take about 15-20 minutes to complete

WALLBALLS

Choose a weight that allows you to complete 30+ reps unbroken when fresh

SINGLE DUMBBELL HANG CLEAN & JERK

We’ll switch arms every 5 reps here

Choose a weight that allows you to complete between 15-20 reps at a time

For the hang clean, you can swing the dumbbell between your leg like a kettlebell

On the jerk, you can push press or push jerk the weigh overhead

SINGLE DUMBBELL BOX STEP-UPS

We’ll alternate legs every rep on the single dumbbell box step-ups

You can hold the dumbbell wherever is most comfortable for you

With a lot of grip potentially involved in the hang clean and jerks, we recommend supporting the bell on your shoulder

Make sure to stand to full extension on top of the box

If you are modifying, you can use a different weight on the box step-ups than you did for the hang clean and jerks

Choose a weight or height that allows you to complete the 30 reps with only 1 break

BIKE ERG

The bike in in the middle of the workout should take about 3:30-5:00 to complete

See further down the page for bike erg “subs”

STRATEGY

GENERAL

In a workout that mirrors itself, try to pick a break-up strategy and pace from the beginning that you see yourself being able to re-create or improve upon during the second half of the workout

This will be a leg and shoulder intensive piece

Consider how you would break these movements up in the second half under fatigue, and do that in the first half

See below for potential break-up options for each movement: