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Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up

()

3 : Warm-up (No Measure)

Clean (3×1)

3 Position Clean

Hang/Mid Thigh

Launch/Knee

Floor

Sets 1 & 2 Warm Ups Sets OTM

Set 3 60-65%

Set 4 65-70%

Set 5 70-75%

Athletes can power/split/squat

Metcon (Time)

12-9-6-3- reps of

Devils Press 45/30

Burpee Box Jump Overs 24/20

Time Cap 7:00

Min 7:00-11:00

Establish 1 RM Hang Clean

RX+50/35

Hang Squat Clean

Hang Clean (3-5 attempts)

Post metcon establish 1 RM

Tuesday

Announcements

There will be no open gym Thursday Oct 15th 5-6:30 pm. We are having additional/new LED lights installed as well as a new exhaust fan for when we shut garage doors during cold weather.

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

10 Up Downs

10 Push Ups

10 RKBS moderate load

10 BB Thruster

15 Sit Ups

5 Strict Pull Ups/ RR

Extended Warm Up

Barbell Warm Up (10:00)

Build to all BB workout loads and ensure correct loading. complete 3-5 reps of every movement

Metcon (Time)

2012 Chipper

10 OHS 135/95 115/85

10 Box Jump Overs 24/20

10 Thruster 115/85 95/65

10 Power Clean 185/115 155/105 135/95

10 Toes 2 Bar

10 Burpee C2Bar Pull Ups

10 Toes 2 Bar

10 Power Cleans

185/115 155/105 135/95

10 Thrusters 115/85 95/65

10 Box Jump Overs 24/20

10 Overhead Squats 135/95 115/85

*If any of these RX loads are light but RX+ is too heavy, choose a load in between. example RX 135/95 RX+ 155/105. Choose 145/100

RX+

OHS 155/105

Thrusters 135/95

Power Clean 205/125

Burpee Muscle Ups (Ring/Bar.)

Beginner

10 OHS 10 Box Jump Overs 20/14 or step overs

10 Thrusters 95/65 75/55 65/45

10 Power Cleans 115/85 95/65 *increase from thruster

10 TTB /Core

10 Burpees + 10 Pulling

cont….
This is a 2012 chipper from the CF Games. It should take b/t 15-20:00. Do not scale it back so much that you sprint through everything UB finishing in 10:00. Challenge yourself on each of these movements. If you can do Burpee Bar MU instead of BC2B then do it. If you want to do Burpee + MU attempts do it. Just be smart on loading and do NOT compromise safety for the sake of going too heavy.

Strategy

*OHS 1-2 Sets

Thrusters 1-3 sets

Power Cleans- Dbls or singles

Burpee RMU/Burpee BMU/Burpee C2B PU

*Subs

Plate or DB OH Lunge or FS for OHS

Toe Raises/Weighted/Sit Ups

Burpee Pull Ups or Burpees then jumping Pull Ups

Scale Load as needed

Extra Credit

EMOMx10

Odd- :45 Max Calories Row/C2 Bike/Assault

Even- :45 Max DBL KB Deadlift or Single DB Box Step Ups *Athlete Choice Load

or

Mix Match Home workouts

Home WODS

Metcon (Time)

5 rnds of

15 Weighted Sit Ups 50/35

15 DBL DB Push Press 50/35

OR

Metcon (Time)

4 RFT of

300m Run

16 TTB/Knee Raises/Weighted Sit Ups

8 DBL DB Push Jerks 50/35

Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

2 rnds of

:30/10

R1 Singles/Plate J R2 II’s

Single leg glute bridge (ea)

R1 Dive Bombers R2 Bird Dogs

Air Sqts

Additional Mobility/ Set Up

Back Squat (5-5-3-3-2-2)

Sets 1-3 OTM Warm Up

Sets 4-9 EOMOM

Not looking for 5-3-2 rep max but close. On your heaviest set of each you should have 1 more “Rep in Reserve”. No Fails

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

15 Power Cleans 95/65 85/70

30 II Unders

15 Wallballs 20/14 @ 10′

30 II Unders

RX+

PC 115/85

II’s UB

Scaled

10 PC

20 II’s 30 Singles

10 WB

20 II’s 30 Singles
Target 4-6 rnds

PC should be done in 1-3 sets.

II’s are a reps scheme you could stay UB on

Wallballs 1-2 sets.

Subs

50 Singles

Home WODS

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

15 DBL DB Power Cleans 40/30

30 II Unders

15 Wallballs 20/14 @ 10′ or 10 DB Thruster

30 II Unders

Saturday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Skills & Drills

Metcon (AMRAP – Rounds and Reps)

2 Person Teams

AMRAP x 25

400m Run (100m increments)

3 DBL DB Front Squats

3 DBL DB Push Press

3 Toes 2 Bar

400m Run (100m increments)

6 DBL DB Front Squats

6 DBL DB Push Press

6 Toes 2 Bar

400m Run (100m increments)

9 DBL DB Front Squats

9 DBL DB Push Press

9 Toes 2 Bar

400m Run (100m increments)

12 DBL DB Front Squats

12 DBL DB Push Press

12 Toes 2 Bar

400m Run (100m increments)

15 DBL DB Front Squats

15 DBL DB Push Press

15 Toes 2 Bar

400m Run (100m increments)

Continuing by adding reps of 3 until time expires

DB Loads –

1. 45/35

2. 35/25

3. 30-20

RX+ 50/40

Row-500m (250 increments)
Score is the last completed round + any reps into next round. Run does NOT count as reps

example

completed round of 15’s and finished run and 18 Fs Score= 15rnds + 18 reps

Thursday

Crossfit NWA – CrossFit

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Active Recovery

Metcon (No Measure)

Not For Time

27-24-21-18-15-12-9

Sit Ups

calories

after ea set complete 2 rnds

5 Strict Pull Ups

10 Push Ups

15 Air Squats

OR

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

1000m Assault

3 Rope Climbs

15 HR Push Ups

30 Abmat Sit Up

ROMWOD

https://www.youtube.com/watch?v=HuO4SYPLnfU

20:00 Mobility routine. Follow Along

Friday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

Metcon (Time)

3 Rnds

3 Burpee Box Jump Overs 24/20

6 Pull Ups

9 Deadlifts 155/105

50/35 Cal Row or 800m Run

3 Rnds

3 Burpee Box Jump Overs

6 C2B Pull Ups

9 Deadlifts

50/35 Cal Row or 800m Run

3 Rnds

3 Burpee Box Jump Overs

6 Pull Ups

9 Deadlifts 155/105

RX+

3 BBJO 24/20

6 R1 C2B R2 6/4BMU R3C2B

9 DL 185/125

Home WODS

Metcon (Time)

3 Rnds

3 Burpee Box Jump Overs 24/20 or Burpee Broad Jump

6 Pull Ups or single DB Front Squat

9 DBL Deadlifts 50/35

50/35 Cal Row or 800m Run

3 Rnds

3 Burpee Box Jump Overs 24/20 or Burpee Broad Jump

6 Pull Ups or single DB Front Squat

9 DBL Deadlifts 50/35

50/35 Cal Row or 800m Run

3 Rnds

3 Burpee Box Jump Overs 24/20 or Burpee Broad Jump

6 Pull Ups or single DB Front Squat

9 DBL Deadlifts 50/35

Monday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:30 @ each

Slow Air Squats into Fast Air Squats

Russian Twist w plate into Sit Ups

DB Hang Sn RA

DB Hang Sn LA

Leg Swings RL

Leg Swings LL

Push Ups into Scorpions

Front Squat + Back Squat

Front Squat + Back Squat

5 Supersets:

3 Front Squats

6 Back Squats

3:00 Warm Up sets

EOMOM

Set 1: 50% 1RM Front Squat

Set 2: 53% 1RM Front Squat

Set 3: 56% 1RM Front Squat

Set 4: 59% 1RM Front Squat

Set 5: 62% 1RM Front Squat

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

30 Wallballs 20/14 @10

25 Alternating Dumbbell Snatches (45/35)

20/15 Calorie

15 Toes to Bar
Annotate in comments Row/Assault/C2 Bike

Modified/Scaled

20 Wallballs

15 Alt DB Snatch

12/8 Cal

10 Knee Raises/Toe Raises

Home WODS

Metcon (AMRAP – Rounds and Reps)

HOME GYM

AMRAP 20:

40 Air Squats

20 Alternating Dumbbell Snatches (50/35)

40 Sit-ups

20 Alternating Dumbbell Snatches (50/35)

Tuesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

100m Run

10 RKBS

10 Core

100m Run

10 Dive Bombers

10 MB Sqt Clean

100m Run

Extended BB Warm Up

Build to workout load

Primer

1 Round

150m Run

3 Bar Facing Burpees

2 Power Cleans

Use this trial run to accurately choose your load.

Metcon (10 Rounds for time)

10×2:00 Rnds Each for time

150m Run

3 Bar Facing Burpees

2 Power Cleans 205/135 (185/125)

RX+225/155
Post time for ea round as score

Loads should be 2 heavy singles

Looking for rounds to be sprints. Target 1:00-1:30 per round

Subs

100m Run

150 Row,250 Bike Erg

Burpees, Up Downs

Scale Load as needed.

Midline Cash Out

EMOMx10

Odd- :45 Max Calories

Even- :45 Core

Home WODS

Metcon (10 Rounds for time)

10×2:00 Rounds

450′ Run

5 DB Facing Burpees

5 DBL DB Power Cleans 50/35

Wednesday

Crossfit NWA – CrossFit

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Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

:40/:10

Dead hang – Complete bottom stretch

Banded Pull Aparts

Lunge + Pass Through

Sotts Press

Behind The Neck Jerk (7×1)

3:00 Warm Up/Skill Work

Every 1:30

Sets 4-10 Building to Heavy Single

*Clean Grip

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Time Cap 20:00

Compare to 5-22-19

OHS should be a weight you could complete UB. No more than 2 sets. If mobility allows work hands int toward a clean grip. Keep Torso Upright. Stack the bones

Subs

Row 500m,1000. Bike Erg, 25/18 Cal

15 Front Squats

10 Single Arm DB OH Lunge (each)

20 Single DB Goblet Sqts

30 Jumping Sets

Scale/Modified

3-4 Rounds

Run 200-400m

See Subs

OR

Home WODS

Metcon (Time)

DBL DB Nancy

400m Run, Row 500m, 1000m. Bike Erg, 25/18 Cal

15 DBL DB Front Squats

10 Single Arm DB OH Lunge (10 each)

20 Single DB Goblet Sqts

30 Jumping Sets

Bro Session

Announcements

Due to low attendance numbers at the 11:00 starting Monday Oct 5th we will be going back to 1 lunch class. Class time will be 11:30-12:30.

Crossfit NWA – CrossFit

Metcon (No Measure)

3 Rounds

1:00 @ Each Station

Straight Bar Curls

Skull Crushers

Supinated DB Curls

Dips – Static

DB Hammer Curls

Rest 1:00

Bench Press (5×5 )

EOMOMx5

DB or BB Bench Press

Skill

Clean & Jerk Clinic

Strongman

D-Ball & Atlas Stones

Yoke Work

Sled Relay

Dodgeball