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Thursday

Crossfit NWA – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 9 MINUTES

1:00 Row or Bike (Increasing intensity each round)

10 Groiners

10 Lunges

10 Slam Ball or Deadlifts

10 Slam Ball Thrusters

Recovery Workout

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups

MIN 2 — Row or Bike, Moderate Effort

**Sub goat work for one of the movements

-Rest 3:00-

EMOM x 10 MINUTES

MIN 1 — AMRAP of 4 Perfect Air Squat + 4 Slam Balls

MIN 2 — Row or Bike, Moderate Effort

**Sub goat movement

*This recovery effort is to set-up tomorrow’s WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, open up the legs from yesterday and walk away feeling great.

Cool Down

Warm-up (No Measure)

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Child’s Pose

2:00 Lat Rolling / Distraction (1:00 each side)

2:00 T-Spine Rolling / OH Opening

Thursday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

6 Push-ups

6 Up-Down + Broad Jumps

6 Inch worms (no push-up, slow and controlled!)

Strength

Metcon (No Measure)

3 SETS

20 Alt. V-ups

40 Russian Twists

20 Hanging Knee Raises

-1:30 Rest b/t Sets-

Workout

Metcon (Time)

FOR TIME

400m Run

into…

5 ROUNDS

10/8 Cal Bike

12/10 Cal Row

into…

400m Run

Thursday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

Circle Jog Warm-up!

Have the athletes jog in a continuous big circle, as they are jogging…call out some of the exercises below and have them perform the exercise for about :15-:20 then back to the jog.

High Knees

Butt Kickers

Walking Lunge w/ Twist

Crab Walk

Bear Crawl

Broad Jumps

Workout

Metcon (Time)

FOR TIME

1000m Row

800m Run

50 Cal. Bike

500m Row

400m Run

25 Cal. Bike

-20:00 Hard Cap-

Thursday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

2 Rounds: 3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

Row 200m

then…

Max Burpees

STATION 2

Run 200m

then…

Max Ring Rows

STATION 3

Bike 15 Cal

then…

Max DBL DB Snatch

Friday

Crossfit NWA – CrossFit

Warm-up

2:00 Run/Row/Bike

Toomey W/U

5 Inch Worms

5 BTN Press

5 BTN Press qtr Sqt

5 Sotts Press

5 BB Jumping Sqts

5 Ninja Squats

5 Hang Muscle Cleans

Skill Work Snatch (10×2 )

EMOMx10
Looking for these to be TnGO – Climbing but not looking for super heavy heavy. Stay below 75-80% of 1RM. Quality over Load. Save some juice for the metcon.

Metcon (AMRAP – Rounds and Reps)

WZA Online Qualifier #1
AMRAP x 16 MINUTES

40 Alt. DB Snatch (45/35)|(35/20)

40 Pull-ups

30 DB Burpees

30 C2B Pull-ups

20 Devil Press

20 Bar Muscle Up

Alternate Version

AMRAPx16

40 Alt DB Snatch *

40 Jumping Pull Ups

30 DB Burpees*

30 Ring Rows

20 Devils Press*

20 Pull Ups

or

Ring Row

Pull up

C2B Pull Up

*Athlete choice

Wednesday

Crossfit NWA – FIT

Workout

Metcon (No Measure)

1 Round: 3:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

Cal Bike

STATION 2

AMRAP

7 DB Deadlifts

5 Box Jumps

STATION 3

AMRAP

Meter Run

STATION 4

AMRAP

7 DB Hang Clean

5 Up-Downs

Wednesday

Crossfit NWA – NC45

Warm-up

Warm-up (No Measure)

2:00 on Bike, Ski, Row, or Run (athlete choice!)

Then…

AMRAP x 4 MINUTES

4 DB Romanian DL (control down, quick up)

4 DBL DB Ground to OH (speed up the body, :01 pause OH)

4/4 Filly Lunges (mixed rack hold, OH and Front Rack)

:20 Active Plank Hold (press actively into hollow plank)

Strength

Metcon (Weight)

EMOM X 10 MINUTES

MIN 1 – 5 Tempo DB Press (30X1)

MIN 2 – 10 Slow Alt. DB Death March
Record heaviest strict press…

Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 DBL DB Deadlift (40/30)

1:00 Push-ups

1:00 Alt. Suitcase DB Reverse Lunges

-1:00 Rest b/t Sets-

Wednesday

Crossfit NWA – NC30

Warm-up

Warm-up (No Measure)

Find a partner and perform…

2 ROUNDS EACH

P1: 10 Hollow Rocks + 8 Single Arm DB Deadlift (inside or outside the feet) + 6 Single Arm DB Strict Press

P2: Alternating Step-Ups → Box Jumps

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

5 Box Jumps

10 Alt. Single Arm DB Hang Clean & Jerks

15 Sit-Ups

Wednesday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

EMOM x 18 MINUTES

MIN 1 — 10 Cal Bike Sprint

MIN 2 — 20 Burpees

MIN 3 — 15 Push-ups + 15 Air Squats

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY

10 Air Squats (with a :01 pause in the hole)

5/5 Cossack Squats w/ PVC

5/5 Single Leg Glute Bridges (:02 sec pause at the top)

100m Light Jog

Strength

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

Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!

5-5…Moderate

3-3…Moderate-Heavy

1-1…Moderate-Heavy+

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

100m Run

5 Hang Power Clean (95/65)|(65/45)

7 Front Squats

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 14 MINUTES

MIN 1 — 2-5 Reps of Gymnastic “GOAT”*

MIN 2 — Slow Recovery on Bike

*GOAT is a movement that is a particular weakness for you. Choose a rep scheme / scaling option that allows you to complete 2-5 crisp reps (about :30 of work) of the movement. On the opposite minute, flow recover on the bike and visualize the GOAT movement.