Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Row/Bike

2:00

into

:30 @ each movement

Using light DB

Lunge + Twist

Romanian Deadlift (each leg)

Strict Press (each arm)

Goblet Squats

Pigeon Pose (each leg)

Dive Bombers

Pausing Jumping Squats

Strength/Skill

Stamina Squats

On the 1:30 x 10 Sets:

2 Front Squat

4 Back Squats

Sets 1-3 Warm Up

Sets 4-10 Barbell Loaded at 69% 1RM Front Squat
Complete 2 front squats rack and complete 4 back squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

1 Round of “Strict Cindy”

1 l Power Clean and Jerk 155/105 (135/95)

1 Round of “Strict Cindy”

2 Power Clean and Jerk 155/105 (135/95) Round of “Strict Cindy”

3 Power Clean and Jerk 155/105 (135/95)



Add (1) Power Clean and Jerk Per Round

RX+ 185/135

Strict Cindy

5 strict Pull Ups

10 Push Ups

15 Air Squats

Scaled

3-5 Strict Pull Ups/Ring Row

10 Knee Push Ups

15 Air Squats

Home WODS

Metcon (AMRAP – Rounds and Reps)

“Base Camp”

AMRAP 15:

1 Round of “Strict Cindy”

1 Double Dumbbell Power Clean and Jerk 50’s/35’s

1 Round of “Strict Cindy”

2 Double Dumbbell Power Clean and Jerk 50’s/35’s

1 Round of “Strict Cindy”

3 Double Dumbbell Power Clean and Jerk 50’s/35’s



Add (1) Dumbbell Power Clean and Jerk Per Round

Accessory Work

5 Sets:

8 Tempo Bench Press (5s negative only)

8 Tempo Double DB Bent Over Row (5s negative only)

Rest 1 Minute Between Sets

STIMULUS

DESCRIPTION

Todays Body Armor will target the upper body through a push and pull combination

Each round consists of 8 reps, using a tempo negative (5s down, regular speed up)

Tempo repetitions bring “time under tension”

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