Friday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Tabata Style

:20/:10 w 4 intervals of each

Shuttle Runs

Core (sit Ups, V Ups slam balls)

Push Ups (include some up dog and down dog in here to avoid fatigue

Russian KBD

KB Sumo Deadlift

Strength/Skill

Behind The Neck Jerk (On a 12 Minute EMOM Clock)

Build to a moderate to heavy Jerk. Athlete choice Power or Split

Metcon (AMRAP – Rounds and Reps)

“Cinnamon Swirl”

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Push Presses (95/65)

15 Deadlifts (95/65)

We can expect to complete around 7-10 rounds when all is said and done

Home WODS

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Double Dumbbell Push Presses

15 Double Dumbbell Deadlifts

SUBS

Ring Rows

Inverted Rows Video

Barbell Bent Over Rows

Double Dumbbell Rows

Single Dumbbell Row (7 Each Side)

Odd Object Rows (2x Reps)

DOUBLE DUMBBELL PUSH PRESS

Single Dumbbell Push Press (5 Each Side)

Odd Object Push Press

Barbell Push Press

Medicine Ball Push Press

DOUBLE DUMBBELL DEADLIFTS

Single Dumbbell Deadlifts (10 Each Side)

Odd Object Deadlifts

Barbell Deadlifts

Medicine Ball Deadlifts

200 METER RUNS

250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

12/9 Calorie Assault or Echo Bike

20/14 Calorie Schwinn Bike

15 x 10 Meter Shuttle Runs

Share