Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:40/:10

Slow Air Squat

Hip Mobility R/L

Slow Air Squat

Hip Mobility L/L

Dive Bombers

Strength

Front Squat (10-8-6-4-2)

Front Squat “10-8-6-4-2”

On the 2:00 x 5 Sets:

Set 1: 10 Reps @ 60%

Set 2: 8 Reps @ 65%

Set 3: 6 Reps @ 70%

Set 4: 4 Reps @ 77%

Set 5: 2 Reps @ 85%

Based off of 1RM Front Squat

@ Go – Warm Up

@ 1:00 Warm Up

@ 2:00 10 rep

@ 4:00 8 rep

@ 6:00 6 rep

@ 8:00 4 rep

@ 10:00 2 rep

These sets are designed to be completed unbroken, so adjust percentages as needed based on feel

MOVEMENT PREP

Warmup Set

Take 2-3 Sets to Build to Opening 60%

Metcon (2 Rounds for reps)

“7-on-7”

AMRAP 7:

6 C2B Pull-ups

8 Double Dumbbell Step Back Lunges (45’s/35’s)

12 Push Ups

16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:

6 C2B Pull-ups

8 Single Dumbbell Step Back Lunges (45/35)

12 Push Ups

16 AbMat Sit-ups

RX+

6/4 BMU

BB Front Squats R1 185/125 R2 135/95

15/12 Calories

TTB

Modify/Scale

4 Pull Ups/ Ring Rows

8 DBL DB Rev Lunge

10 Push Ups

12 AB Mat Sit Ups
This two part workout features gymnastics and weightlifting components

The reps stay the same in the second AMRAP 7, but the step back lunge weight will decrease

This 50% drop in weight is designed to allow you to complete a similar amount of work despite the fatigue

Record your total rounds and reps for both parts, as your score is the sum total of the 2 efforts

Choose weights and variations that will allow you to complete at least 3+ rounds in each AMRAP

Home WODS

Metcon (2 Rounds for reps)

“7-on-7”

AMRAP 7:

4 Strict Pull-ups or 2/2 Bent Over Rows

8 Double Dumbbell Step Back Lunges (50’s/35’s)

12 Push-ups

16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:

4 Strict Pull-ups

8 Single Dumbbell Step Back Lunges (50/35)

12 Push-ups

16 AbMat Sit-ups

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