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Tuesday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

100m Run

Immediately into…

2 ROUNDS

20 Plate Hops

20 Mountain Climbers

10 Plate G2O

5 Inch Worms

Immediately into…

100m Run

Workout

Metcon (5 Rounds for time)

5 SETS FOR TIME

200m Run

12 Push-Ups

16 Alt. V-Ups

-Rest 1:00 b/t Sets-

Tuesday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

:20 OH Plate Walks

7/7 DB SeeSaw Press

:20 Hollow Body Hold

10 Strict Knees to Chest

5 Tempo Push-ups (3331)

Strength

Shoulder Press (7-5-3-7-5-3)

Strict Press @Moderate-Heavy

-Rest 2:00 b/t Sets-

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

8 Burpees

10 Knees to Elbows

50′ SA DB Overhead Lunge (35/25)*

*25′ on L- Arm then 25′ on R-Arm

Tuesday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

FOR QUALITY*

10:00 Slow Monostructural Work

10:00 Pre-hab or Mobility

*Athletes choice for both 10:00 parts. Can be performed before or after GPP. No other additional work this week. August will begin focus for October Open.

B. NC60

Warm-up

Warm-up (No Measure)

4 ROUNDS (Increasing Effort Each Round on Bike)

10/8 Calorie Bike

10 Ring Rows

10 KB Filly Lunges (5 each)*

:20 Double KB Front Rack Hold at the Bottom of Squat (Light!)

Workout

Metcon (No Measure)

EMOM x 24 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – Gymnastic Pull of Choice*

MIN 3 – :30 Double KB Front Rack Hold (Athlete Choice, Heavy)

*Options for Gym. Pull…

5-10 Ring Rows

5-10 Strict Pull-ups

5-15 Kipping Pull-ups

1-2 Legless Rope Climbs

2-3 Rope Climbs

Tuesday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

3 Rounds: 1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

50 Single Unders

then…

Max Meters Row in remaining time

STATION 2

25 Plate Hops

then…

Max Meters Row in remaining time

STATION 3

30 Jumping Jacks

then…

Max Meters Row in remaining time

STATION 4

15 Box Jumps

then…

Max Meters Row in remaining time

Monday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

1 ROUND

5 DB Front Squats

10 Alt. Reverse Lunges (bodyweight)

5 DB Push Press

5/5 Moose Antlers

Immediately into …

1 ROUND

10 DB Thrusters

10 DB Alt. Reverse Suitcase Lunges

10 Cat/Cows

Workout

Metcon (Time)

FOR TIME

28-22-16-10-4

DB Thrusters

DB Alt. Reverse Suitcase Lunges

-18:00 Hard Cap-

Monday

Crossfit NWA – NC45

Warm-up

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

200m Row

10 Wall Ball Thrusters

5/5 Elbow to Instep With Rotation

5 Bootstrap Stretches

Strength

Back Squat (5-3-1-5-3-1)

Back Squat @Moderate-Heavy

-Rest 2:00 b/t Sets-

Workout

Metcon (Time)

3 ROUNDS FOR TIME

250m Row

15 Wall Ball (20/14)

15 DB Hang Power Clean (Athlete Choice, Moderate-Light)

Monday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

1 Round: 4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

20 Air Squats

10 DB Power Cleans

STATION 2

AMRAP

30 Mountain Climbers

10 Push-ups

STATION 3

AMRAP

20 Step-ups

10 Up-downs

STATION 4

AMRAP

30 Bike Crunches

10 DB Push Press

Monday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

FOR QUALITY*

10:00 Slow Monostructural Work

10:00 Pre-hab or Mobility

*Athletes choice for both 10:00 parts. Can be performed before or after GPP. No other additional work this week. August will begin focus for October Open.

B. NC60

Warm-up

Warm-up (No Measure)

General Warm-up — Have athletes grab a moderate-light KB.

AMRAP x 10 MINUTES

100m Run (Moderate Pace)

8 KB Sumo DL

8 KB High Pulls from the waist

8 KB Russian Swings

Then…

2 Sets with an Empty Barbell

10 Deadlifts

10 Hang Muscle Cleans

10 Front Squats

10 Strict Press

Workout

Metcon (Time)

3 ROUNDS FOR TIME

20 Sumo DL High Pull (115/75)|(95/65)

20 Push Press

800m Run

Finisher

Warm-up (No Measure)

“BEACH BODY ABS”

2 SETS

10 Slow Barbell Roll-Outs

Max Hollow Hold

Max Plank Hold

Monday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up — Have athletes grab a moderate-light KB.

AMRAP x 10 MINUTES

100m Run (Moderate Pace)

8 KB Sumo DL

8 KB High Pulls from the waist

8 KB Russian Swings

Then…

2 Sets with an Empty Barbell

10 Deadlifts

10 Hang Muscle Cleans

10 Front Squats

10 Strict Press

Workout

Metcon (Time)

3 ROUNDS FOR TIME

20 Sumo DL High Pull (115/75)|(95/65)

20 Push Press

800m Run

Time Cap 20:00

Finisher

Warm-up (No Measure)

“BEACH BODY ABS”

2 SETS

10 Slow Barbell Roll-Outs

Max Hollow Hold

Max Plank Hold

Tuesday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS (Increasing Effort Each Round on Bike)

10/8 Calorie

10 Ring Rows

10 KB Filly Lunges (5 each)*

:20 Double KB Front Rack Hold at the Bottom of Squat (Light!)

Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – 15/12 Cal

MIN 2 – Gymnastic Pull of Choice*

MIN 3 – Max Wallballs :30 DBL KB Front Rack Hold *(*Athlete choice , Heavy)

*Options for Gym. Pull…

3-5 MU

5-10 Ring Rows

5-10 Strict Pull-ups

5-15 Kipping Pull-ups

1-2 Legless Rope Climbs

2-3 Rope Climbs

**Score is number of wallballs