Friday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:30 Slow Air Squats

:30 Hip Mobility R/L

:30 Slow Air Squats

:30 Hip Mobility L/L

:30 Single Unders

:30 Suoermans w Rotations

:30 II Unders

BB Warm Up

Hang Muscle Snatch

BTN Push Press

OHS/Lunge

Thruster

Back Squats (3-6-12)

Back Squat “3-6-12”

3 Reps @ 100% of 10RM Back Squat

6 Reps @ 93% of 10RM Back Squat

12 Reps @ 85% of 10RM Back Squat

STIMULUS

DESCRIPTION

We’ll start with heavier weights/low reps and move towards lighter weights/higher reps over these 3 sets

The percentages are based off your 10RM Back Squat

We completed a 10RM Back Squat test recently on 6.8.20

If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM

Rest as needed between sets to maintain quality movement and unbroken sets
On a 12:00 minute running clock. First s3-4 sets are warm up before going into your sets.

Set 1 2:00 Warm Up (Suggested 7 reps)

Set 2 2:00 Warm Up (Suggested 5 reps )

Set 3 2:00 Warm UP (Suggested 3 reps @ 90%)

Set 4 First set 2:00 3 reps

Set 5 Second set 2:00 6 reps

Set 6 Final set 2:00 12 reps

Metcon (Time)

“Red Zone”

Buy In/Out 100 II unders

21-15-9-15-21:

Hang Power Snatch (75/55)

Thrusters (75/55)

STIMULUS

DESCRIPTION

This barbell couplet alternates between a total body pull and a total body press

The weight is designed to be very light

You should be able to complete 30+ reps at each movement when fresh

Use one weight for both barbell movements

The rep scheme goes “down and back” for a total of 138 reps

Choose weights that allow you to complete the work in 12-15 minutes

Home WODS

Metcon (Time)

“Red Zone”

30-20-10-20-30:

Single Dumbbell Hang Power Snatch (50/35)

Single Dumbbell Thrusters (50/35)

WORKOUT OVERVIEW

Video

WORKOUT BRIEF

DESCRIPTION

Today’s couplet workout is all about weightlifting, as we alternate between 2 single dumbbell movements

The rep scheme works down from 30-10 and then back up to 30

The workout flows like this:

30 Single Dumbbell Hang Power Snatches

30 Single Dumbbell Thrusters

20 Single Dumbbell Hang Power Snatches

20 Single Dumbbell Thrusters

10 Single Dumbbell Hang Power Snatches

10 Single Dumbbell Thrusters

20 Single Dumbbell Hang Power Snatches

20 Single Dumbbell Thrusters

30 Single Dumbbell Hang Power Snatches

30 Single Dumbbell Thrusters

Within the workout, we’ll alternate arms every 5 reps

Choose one light-moderate dumbbell for both movements based on the movement that is more challenging for you

This should be a weight that allows you to cycle 30+ reps unbroken when fresh at the more challenging movement

Since this workout has fairly high reps [220] with just one piece of equipment, go with a lighter weight if you’re on the fence between two options

You can expect this workout to take between [10-18] minutes to complete

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