Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

200m Skills and Drills

into

2 Rnds

:30/:10

Lunge + Pass Thru

Push Ups

Core

R1 Single Unders/Plate Jumps R2 II Unders/attempts

MB Cleans

Metcon (Time)

1 Round:

160 Double Unders

*800 Meter Run

40 Wallballs 20/14

5 Devils Press 45/35(DBL DB)

2 Rounds:

80 Double Unders

**400 Meter Run

20 Wallballs 20/14

5 Devils Press 45/35

3 Rounds:

40 Double Unders

***200 Meter Run

10 Wallballs 20/14

5 Devils Press 45/35

Time Cap 30:00

Scale Version

100 II’s or 175 Singles

400-600M Run

25 Wallball

5 Burpees

2 Rnds

50 II Unders or 100 Singles

200m Run

15 Wallballs

5 Burpees

3 Rnds

25 II Unders or 50 Singles

100m Run

8 Wallballs

5 Burpees

SUBS

2:1 Singles

*1,000 Meter Row

2,000 Meter Bike Erg

800 Meter Ski Erg

50/35 Calorie Assault or Echo Bike

**500 Meter Row

1,000 Meter Bike Erg

400 Meter Ski Erg

25/18 Calorie Assault or Echo Bike

***250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

12/9 Calorie Assault or Echo Bike

Cash Out

Every 1:30×7 sets

Max Strict HSPU

scaled

(Kip, ABmat, Push Up)

Within each 90 second window, 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 7 sets

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

Enter your lowest round number as your score

**This interval work is designed to improve HSPU, but you can do II’s, Sit Ups, Push Up etc

Home WODS

Metcon (Time)

“Long Beach”

1 Round:

160 Double Unders

800 Meter Run

40 Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Burpees

STIMULUS

DESCRIPTION

Going on the longer side in this all bodyweight workout

The reps get smaller, but the rounds increase as this workout progresses

We expect this piece to take around 25-30 minutes to complete

MODIFICATIONS

DOUBLE UNDERS

Reduce Reps

Single Unders (320-160-80)

Time Cap Each Set:

160 Double Unders: 3:00

80 Double Unders: 1:30

40 Double Unders: :45

Over and Back Dumbbell Hops (1/2 Reps)

Line Hops (Equal Reps)

Double Taps (Equal Reps)

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

400 METER RUNS

500 Meter Row

1,000 Meter Bike Erg

400 Meter Ski Erg

25/18 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike

30 x 10 Meter Shuttle Runs

800 METER RUNS

1,000 Meter Row

2,000 Meter Bike Erg

800 Meter Ski Erg

50/35 Calorie Assault or Echo Bike

80/55 Calorie Schwinn Bike

60 x 10 Meter Shuttle Runs

Cash Out

BEACH READY

8 Rounds:

20 Seconds Max Sit-ups

10 Seconds Hollow Hold

20 Seconds Max Glute Bridges

10 Seconds Glute Bridge Hold

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