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

Mod/Light DB

:40/:10

SA DB Thruster R/A

S/A DB Thruster L/A

Single DB RDL R/L

Single DB RDL L/L

*Walking Static OH Holds R/A

*Walking Static OH Holds L/A

*HS Hold

*HSW

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

Every 1:30

Set 1-3 Warm Up (Build to opening weight)

Set 4: 2 Reps @ 85% of 1RM

Set 5: 4 Reps @ 80% of 1RM

Set 6: 6 Reps @ 76% of 1RM

Set 7: 8 Reps @ 73% of 1RM

Set 8: 10 Reps @ 67-72% of 1RM

This 30-rep strength piece starts with lower reps and higher weight and works towards higher reps and lower weights

The percentages are based off your 1RM Front Squat

MOVEMENT PREP

Warmup Sets

Gradually Build to Opening 85%

Metcon (Time)

On the 4:00 x 4 Rounds:

21/15 Calorie Row

15 Double Dumbbell Front Rack Lunge (45’s/35’s)

12 Kipping Handstand Push-ups

9 Deadlifts 225/155 (185/135,155/105)

RX+

KB’s FR Lunge

Assault Bike

275/205
These rounds are ideally completed in 3 minutes or less, giving you at least 1 minute to rest

Deadlifts should be TnGo/UB

Adjust movements and reps as needed to hit this recommendation

Your score is the slowest of the 4 rounds

Home WODS

Metcon (Time)

On the 4:00 x 5 Rounds:

20 Jumping Lunges

20 Hand-Release Pushups

20 Air Squats

20 Double Dumbbell Deadlifts

Rx – 50’s/35’s
Slowest time of all 5 rnds will be score

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