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Crossfit NWA – CrossFit

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Warm-up

With Partner

400m MB Run

40 WB Toss (20 Each)

40 MB Sit Ups (20 Each)

40 MB OH Lunge (20 each)

then

30 Singles

20 Fast Singles

30 Double Unders

Metcon (AMRAP – Rounds and Reps)

Partner Workout
AMRAPx18

P1 – Complete 1 Round

30 II Unders

10 Deadlifts 155/105 (135/95)

5 Push Jerk

P2 Perform

Double KB/DB Front Rack Hold *Athletes Choice

P1 Completes a full round while P2 static hold. Once P1 finishes rnd, switch. Score is total # of rnds completed.

.

Finisher

Pump Sesh

2-3 sets

50 Banded Tricep Pull Downs Or Tricep Ext

21’s (7 BB curl ext to parallel 7 Parallel to Flexion 7 Full ROM)

50 Core

Welcome to the best hour of your day

Crossfit NWA – CrossFit

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Warm-up

Run 400/Row 500m

then

3 rounds of

10 Jumping Air Squats

10 Hang Muscle Cleans

10 Strict Sit Ups

Clean Complex (Every 1:30 for 7x1x2x3)

Strength/Skill
1 Power Clean + 2 Below Knee Hang Power Cleans + 3 Front Squats

Build to .a heavy set

Metcon (Time)

For Time
30 Power Cleans 95/65

-Rest 2:00-

20 Power Cleans 115/85

-Rest 2:00

10 Power Cleans 135/95

Time Cap 12:00

Metcon (AMRAP – Reps)

FIT
1 round

4″00 Stations w 1:00 rest b/t each

Station 1

AMRAP

10 Box Jumps

10 MB/DB Push Press

Station 2

ARAMP

10 DB Deadlifts

10 DB Hang Power Clean

10 DB Sit Ups

Station 3

AMRAP

20/40 II’s/Singles

MB Squat Clean

Station 4

AMRAP

10 DB Deadlifts

10 DB Hang Power Cleans

10 Sit Ups

Finisher

3 Rnds NOT for time

:30 Max Calories

:30 Max Hand Release Push Ups *Feet on Plate

:30 Max Air Squat

:30 Max BB Curl

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Crossfit NWA – CrossFit

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Warm-up

AMRAPx6

10 Jumping Jacks

5/5 SA KB Front Squat

5/5 KB Push Press

10 KB Swings

Metcon (Weight)

EMOMx24
Min 1-12

Odd- 3 Back Squats

Even – 15/12 Calories

Min 11-24

Odd- 5 OHS or Front Squat

Even- Goat Movement or :40 max II Unders

Building to moderate – heavy

Metcon (AMRAP – Reps)

FIT
3 Rounds

1:30 Stations w :30 rest b/t stations

NO rest b/t rounds

Station 1

20 KB Swings into

Max Wallballs

Station 2

Row Easy Pace

Station 3

20 Goblet Squats into

Max KB Swings

Station 4

Row Max Calories

Finisher

BUNS & GUNS

100 Glute Bridge Ups

*Every 20 reps perfrom 10 chin ups

Welcome to the best hour of your day

Crossfit NWA – CrossFit

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Warm-up

EMOMx12

Min 1 -Shuttle Runs

Min 2- :40 Russian KB Swings

Min 3 – :20 Russian Twist + :20 Hollow Holds

Metcon (AMRAP – Rounds and Reps)

AMRAPX25
400m Run

20 Wallballs

15/12 Calories

15 Strict Sit Ups (no arm swing)

Finisher

Suns Out Guns Out

3 sets For Max Reps

DB Deficit Push Up

DB Bent Over Rows

DB Hammer Curl

Rest as needed b/t sets

Welcome to the best hour of your day

Crossfit NWA – CrossFit

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Warm-up

AMRAPx6

:30 Mountain Climbers

:30 Ring Rows

:30 HS Hold or Walk

:30 Jumping Air Squats

w/ PVC

Burgener Warm Up then

W/ BB

5/5 Snatch Grip Deadlifts

5/5 Snatch High Pulls

5/5 Hang Muscle Snatch

5/5 Hang Power Snatch

Snatch (15:00 work up to 3 rep TnGo)

Build to moderate-Heavy loading

Metcon (Time)

11-9-7-5 reps of
Power Snatch 135/95 (115/85, 95/65)

Bar Muscle Up (Burpee Pull Up)

Hard . Cap 15:00

Metcon (AMRAP – Reps)

FIT
2 Rounds

3:00 Stations no rest b/t stations

1:00 rest b/t rounds

Station 1

AMRAP

10 Lunges *

20 Mtn Climbers

Station 2

2:00 Max Calories

1:00 Base Pace

Station 3

AMRAP

10 Step Ups *

20 Flutter Kicks

Station 4

1:00 Max Calories

2:00 Base Pace

Welcome to the best hour of your day

Crossfit NWA – CrossFit

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Warm-up

10:00

2:00

Run/Row/Bike

Junk Yard Dog

5 reps each

into

Teaching

5 reps of of

HPC-Focus on finish

FS-focus on maintain front rack position elbows up

Thruster-focus on strong drive out of bottom accelerate into OH

S2OH- Focus on being aggressive out of dip. punch under the bar landing in qtr sqt

HSPU- Focus on hollow core neutral spine

Metcon (Time)

“NCFIT CINCO”
5 ROUNDS FOR TIME OF

5 Hang Power Clean

5 Front Squats

5 Thrusters

5 Shoulder to Overhead

5 Strict HSPU

Loads 155/105 (135/95 115/85)

Bring A Friend Use Dumbbells

Welcome to the bet hour of your day

Crossfit NWA – CrossFit

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Warm-up

2:00

Bike/Run/Row @ moderate pace

then

AMRAPx6

5 Up Downs

10 Alt V Ups

5 DB Burpee

5 DB Floor Press

5 Ring Rows

Every 90 seconds building

4 sets ea climbing in load

Shoulder Press

Push Press

Jerk

Power/Split

Metcon (AMRAP – Rounds and Reps)

AMRAPx10
6 Front Squat 135/95

9 DB Burpee *athlete choice

12/9 Cal

15 KB Swing 53/35

Metcon (AMRAP – Reps)

FIT
1 Round

5:00 Stations

1:00 rest b/t stations

Station 1

AMRAP

10 DB Push Press

15 Sit Ups

Station 2

AMRAP

10 DB Front Squats

30 Singles or 20 II’s

Station 3

AMRAP

10 DB Hang Power Cleans

:30 Plank Hold

Station 4

10 DB Deadlifts

10 Box Step Ups

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

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Warm-up

AMRAPx6 (looking for approx 3 rnds here)

20 Single Unders

10 kip Swings

8 False Grip Ring Rows

6 Lunges

into

Metcon (No Measure)

Strength/Skill
EMOMx10

Min 1 – 2 Strict Pull Ups or 5 False Grip Strict Ring Rows

Min 2 – :45 II Unders or III Under attempts

Metcon (Time)

For Time
50 Walking Lunges

50 K2E

100 II Unders (20 att +1:1 or 2:1 Singles)

5 Muscle Ups (Burpee PU or Jumping MU)

40 Walking Lunges

40 K2E

80 II Unders

10 Muscle Ups

30 Walking Lunges

30 K2E

60 II Unders

15 Muscle Ups

Hard Cap 25:00