Monday

Announcements

UNTIL FURTHER NOTICE:
Due to COVID all classes are capped and you MUST reserve your spot. Anyone that has not reserved a spot will NOT be allowed to workout.

CFNWA is not allowing drop ins at this time.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:40/:10

Scorpion Stretch

Superman + Rotation

Lunge + Pass Through

Core (V Ups, Sit Ups,Plank)

Slow Air Squats

BB Set Up/Warm Up

Strength/Skill

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

On the 2:00 x 5 Sets:

Set 1 Warm Up

Set 2 Warm up

Set 3: 10 Reps @ 69% of 1RM Front Squat

Set 4: 8 Reps @ 74% of 1RM Front Squat

Set 5: 6 Reps @ 79% of 1RM Front Squat

Set 6: 4 Reps @ 86% of 1RM Front Squat

Set 7: 2 Reps @ 94% of 1RM Front Squat

STIMULUS

DESCRIPTION

Climbing 3% over last week in this Front Squat piece

The reps will decrease as the loading increases in this running clock workout

You’ll start a new set every 2 minutes [0-2-4-6-8-10-12]

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

OR

Overhead Squat (5-3-1-1-1)

Set 1 Warm Up

Set 2 Warm Up

Set 3 5 Reps

Set 4 3 Reps

Set 5 1 Reps

Set 6 1 Reps

Set 7 1 Rep

Metcon (AMRAP – Rounds and Reps)

“Triple Play”

AMRAP 15:

200 Meter Run,

3 Box Jumps,

3 Power Cleans

200 Meter Run,

6 Box Jumps,

6 Power Cleans

200 Meter Run,

9 Box Jumps,

9 Power Cleans



[Add 3 Box Jumps + Power Cleans Each Round]

Barbell: 135/95 (115/85)
Today’s workout will test power, accuracy, and endurance over a moderate time domain

The box jumps and power cleans will climb by 3 reps each round, while the runs remain at 200 meters

Your score will be total reps completed at the end of 15 minutes

Score each 200 meter run as [1 rep]
See below for a scoring reference:

Finish 3’s: 7 Reps

Finish 6’s: 19 Reps

Finish 9’s: 37 Reps

Finish 12’s: 61 Reps

Finish 15’s: 91 Reps

Finish 18’s: 127 Reps

Finish 21’s: 169 Reps

Finish 24’s: 217 Reps

Finish 27’s: 271 Reps

Home WODS

Metcon (AMRAP – Rounds and Reps)

“Triple Play”

AMRAP 15:

200 Meter Run,

3 Box Jumps,

3 DBL DBPower Cleans

200 Meter Run,

6 Box Jumps,

6 DBL DBPower Cleans

200 Meter Run,

9 Box Jumps,

9 DBL DB Power Cleans



[Add 3 Box Jumps + Power Cleans Each Round]

DBL DB 50/35

Sub

250m Row

SuitCase Lunge

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