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Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

WARM-UP

3 Sets

1 Minute Bike

10 Lateral Jumps over Dumbbell

10 Alternating Dumbbell Cleans

10 Alternating Dumbbell Push Press

5 Push-ups

8:30 and 12:00 On Line Session

Metcon (Time)

“Kalsnew”

For Time:

*100 Alternating DB or BB Clean and Jerks

*OTM – 5 Burpees over DB

*If you only have a BB stick w the stimulus. Should be light enough you could do 30+ reps UB if need be.

STIMULUS

Working through 2 different movements in this conditioning piece

3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell/BB each time

No need to extend the hips fully on our burpees today

Once you’ve completed 5 burpees immediately move into alternating DB Clean and Jerks

DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top

Let’s choose a DB weight that would allow you to hit 30+ reps when fresh

When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell

Continue to move through the two movements until you’ve completed 100 DB Clean and Jerks

Your score will be however long it takes you to finish 100 DB Clean and Jerks

Be aware that if you have 2 more alternating DB clean and jerks and the clock hits the next minute you need to complete another 5 burpees then finish your two reps

5:15 On Line Session

Metcon (Time)

“Twisted Sister”

For Time:

5 Rounds of “Cindy”

5 Rounds of “Mary”

5 Rounds of “Cindy”

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

1 Round of “Mary”:

5 Strict Handstand Push-ups

10 Alternating Pistols

15 Pull-ups

STIMULUS

GENERAL

We’ll mash together two classic bodyweight benchmarks in this 15 round workout

You’ll complete all 5 rounds of “Cindy”, move on to the 5 rounds of “Mary”, and finish with another 5 rounds of “Cindy”

We expect this piece to take around 15-25 minutes to complete

Both of these benchmarks are designed with an upper body pull, an upper body push, and a lower body push

“CINDY”

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

Choose rep schemes or variations that allow you to complete the pull-ups in 1 set and push-ups in 1-2 sets

“MARY”

“Mary” is the more advanced relative of “Cindy”

1 Round of “Mary”:

5 Strict Handstand Push-ups

10 Alternating Pistols

15 Pull-ups

Let’s choose a rep number or variation that allows you to complete the strict handstand push-ups in 1-2 sets each round

You’ll alternate legs every rep for a total of 5 on each side for the pistols

Choose a pull-up number or variation that you can complete in 1-3 sets

STRATEGY

“CINDY”

As listed in the stimulus section, “Cindy” alternates between an upper body pull, and upper body push, and a lower body push

Let’s break these up in a way that you would if you were completing 20 rounds of “Cindy” 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 125 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 the 10 rounds of “Cindy”

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

“MARY”

“Mary” is si

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