(479) 644-8108

Thursday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

ROMWOD

Metcon (No Measure)

Upper Body:

1. Puppy Pose: 1 Minute https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be

2. Shoulder to Floor: 1 Minute https://www.youtube.com/watch?v=D0li2U56nO4&feature=youtu.be

3. Wrist Stretches: 1 Minute https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be

Lower Body:

1. Couch Stretch: 2 Minutes Each Side https://www.youtube.com/watch?v=kbId9zYgoFQ&feature=youtu.be

2. Pigeon Pose: 2 Minutes Each Side https://www.youtube.com/watch?v=n5M-JlU210I&feature=youtu.be

3. Butterfly: 90 Seconds https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be

4. Pike: 1 Minute https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be

5. Straddle: 1 Minute https://www.youtube.com/watch?v=HZRZ18fDleg&feature=youtu.be

6. Kneeling Split: 1 Minute https://www.youtube.com/watch?v=0yxwdjCtM1Y&feature=youtu.be

Metcon

Metcon (Time)

“Cash Back”

50-35-20-35-50:

AbMat Sit-ups

After Each Round:

10 Double Dumbbell *Bench Press and

50 Meter Double Dumbbell Walk*

1 Arm Overhead + 1 Arm at Hang

athlete choice

Wednesday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00 increasing effort

Run Row Bike

into

:30/:10

Lunge + Twist

Plate Jumps or Singles

Sit Ups

II Unders

Bird Dogs

Superman w arm rotation

into

Burgener Warm Up

Strength/Skill

Snatch Technique A

Snatch Technique

Min 1-3: 3-Position Power Snatch (Hanh, Launch, Floor)

Minute 4-6: 1 Power Snatch + 1 OHS + 1 Snatch Balance

7-15 Snatch *athlete choice P/S/Sq

Metcon (AMRAP – Rounds and Reps)

“Cookie Monster”

AMRAP 15:

20 Power Snatches (95/65)

40 Double Unders

20 Burpees

40 Double Unders

Modified

20 Alternating DB Snatch

40 II’s/or 5 att +1:1/or75 Singles

15-20 Burpees or Up Downs

40 II’s/or 5 att +1:1/or75 Singles
This 15-minute workout features a light weightlifting movement and two bodyweight movements

The intended scoring range for this workout is between 3-5 rounds

Home WODS

Metcon (AMRAP – Rounds and Reps)

“Cookie Monster”

AMRAP 15:

20 Single Arm Dumbbell Snatches (50/35)

40 Double Unders

20 Burpees

40 Double Unders

@ Go, 5:00, and 10:00 run 200m

Tuesday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Tabata 20/10 4 each

Shuttle Runs

Russ KBS LW

Bent Over Row

2/2 Flag Pole Stretch & Lunge + Pass Through

Strength

Push Press (5×2)

Minutes 0-9 establish heavy as possible double Push Press

Split Jerk (5×1)

Minutes 9-18 establish HAP Split Jerk

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Time Cap 16:00

Modifed/Scaled

3 RFT of

300m Run

15 KBS (Russian)

9 Pull Ups (Ring Rows)

Home WODS

Metcon (Time)

“Pay Dirt”

10 Rounds:

200 Meter Run

9 Double Dumbbell **Burpees (50’s/35’s)

Use whatever DB you have

WORKOUT VIDEO OVERVIEW

https://www.youtube.com/watch?v=2tnx8FGClls&feature=youtu.be

WORKOUT BRIEF

DESCRIPTION

We’ll grind through an unfamiliar movement in today’s 10-round couplet

The double dumbbell burpee will add some difficulty to a simple bodyweight movement

The intended time range for this workout is between 16-22 minutes

Monday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1:00

Run/Row/Bike

into

:30/10 each

Plate Jumps

Air Squats

Single Unders

Hip Mobility R/L

II Unders

Hip Mobility L/L

BS Set Up

Strength/Skill

Back Squat

Pausing Back Squat

On the Minute x 5:

1 Pausing Back Squat

*1 second pause in hole then explode up.

*warm up sets

then 10:00 (Every 2:00)

Establish 1 RM

*1 RM max for today or HAP

STIMULUS

DESCRIPTION

Stay active in the bottom position. Build up in weight over the 5 minutes, starting at 50% +/- of your 1RM Back Squat. Then with 10:00 on EOMOM clock establish 1 RM

Metcon (Time)

“thank u, next”

5 Rounds:

30 Double Unders

15 Thrusters (75/55)

Directly Into…

5 Rounds:

30 Double Unders

15 Overhead Squats (75/55)

Time Cap 18:00

Target time 12-15 min

Scaled/Modified

3-5 Rounds

5 att 1:1 singles, 50 Singles

10-15 DB Thrusters or Empty BB

into

3-5 Rounds

5 att 1:1 singles/50 Singles

10-15 DB OH Lunge

Home WODS

Metcon (Time)

5 Rounds:

30 Double Unders

15 Single Arm Dumbbell Thrusters (45/35) *alternating every 5

Directly Into…

5 Rounds:

30 Double Unders

15 Single Arm Dumbbell Overhead Squats /Lunges (45/35)

Thursday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Home WODS

Metcon (AMRAP – Reps)

“Sleepy Hollow”

8 Rounds:

:20 Seconds Single Arm Strict Press (Left)

:10 Seconds Rest

:20 Seconds Hollow Rocks

:10 Seconds Rest

:20 Seconds Single Arm Strict Press (Right)

:10 Seconds Rest

:20 Seconds Walkout Push-ups

:10 Seconds Rest

WORKOUT BRIEF

DESCRIPTION

Todays workout focuses on the midline and upper body pressing

We’ll work through these 8 rounds ‘tabata style’ [:20 On + :10 Off]
Keep a running count of your reps over the 4 movements each round

Your final score is the lowest number of reps over the 8 rounds

Metcon (No Measure)

OPTIONAL RECOVERY DAY

Tabata

Box Jumps 24″/20″

L-Sit

Jumping Lunges

Handstand Hold

Single Arm Kettlebell Swings (53/35)

STIMULUS

Getting sweaty and working the metabolic conditioning in this optional active recovery piece

With it being active recovery, let’s keep the intensity low and the quality high

Let’s work to keep a steady heart rate throughout the entire workout

A tabata is 4 minutes – 20 seconds of work, 10 seconds of rest for a total of 8 working rounds

You’ll complete all 8 rounds at one movement before moving on to the next

L-Sit holds can be done on rings or parallette bars

For the single arm kettlebell swings alternate hands each :20 second work period

These are Russian style swings coming up to about eye level

There is no score for this recover piece

ROMWOD

Upper Body

1. Puppy Pose: 1 Minute

Click Here https://www.youtube.com/watch?v=GJmSVwsnQaI&feature=youtu.be

2. Shoulder to Floor: 1 Minute Each Side

Click Here https://www.youtube.com/watch?v=D0li2U56nO4&feature=youtu.be

3. Wrist Stretches: 1 Minute

Click Here https://www.youtube.com/watch?v=-L-8YRim2nw&feature=youtu.be

Lower Body

1. Couch Stretch: 2 Minutes Each Side

Click Here https://www.youtube.com/watch?v=kbId9zYgoFQ&feature=youtu.be

2. Pigeon Pose: 2 Minutes Each Side

Click Here https://www.youtube.com/watch?v=n5M-JlU210I&feature=youtu.be

3. Butterfly: 90 Seconds

Click Here https://www.youtube.com/watch?v=mdYNs0nV5-8&feature=youtu.be

4. Pike: 1 Minute

Click Here https://www.youtube.com/watch?v=WSkPQ1lXfNk&feature=youtu.be

5. Straddle: 1 Minute

Click Here https://www.youtube.com/watch?v=HZRZ18fDleg&feature=youtu.be

6. Kneeling Split: 1 Minute

Click Here https://www.youtube.com/watch?v=HZRZ18fDleg&feature=youtu.be

Metcon (AMRAP – Reps)

“Little Giants”

5 Giant Sets:

10 Double Dumbbell Romanian Deadlifts

15 Plank-ups

20 Weighted Glute Bridges

25 AbMat Sit-ups

Rest 1 Minute Between Rounds

RDL

https://www.youtube.com/watch?v=UusnXPidzss&feature=youtu.be

WORKOUT BRIEF

DESCRIPTION

Finishing off the week with a workout that focuses on the posterior chain and midline

Quality is more important than speed over these “Giant Sets”

“Giant Sets” are big supersets where you’ll move directly from one station to the next

Rest 1 minute following your last AbMat Sit-up

DOUBLE DUMBBELL ROMANIAN DEADLIFTS

Choose a challenging set of dumbbells that still allows you to complete the 10 reps unbroken

You can increase in weight or stay the same across the board

Click Here to see a movement demo of the double dumbbell Romanian deadlift

PLANK-UPS

In this movement, you’ll transition from an plank on your elbows to a plank on your hands

Getting from elbows to hands is considered 1 rep

Click Here to see a movement demo of the plank-up

WEIGHTED GLUTE BRIDGES

Lay on your back with a dumbbell or barbell resting across your lap

Drive through the heels to bridge the hips up to a locked out position

Choose a weight that is challenging, but unbroken

Like the Romanian deadlifts, you can build in weight or stay the same across

Click Here to see a movement demo of the weighted glute bridge

ABMAT SIT-UPS

If you have an AbMat available, let’s use it

If not, anchor your feet under dumbbells or a

couch

Friday

Crossfit NWA – CrossFit

View Public Whiteboard

Deadlift (5-5-5-5-5)

On a 15:00 running clock

Deadlift

5-Rep Max

These reps should be completed without any pauses or resetting of the hands on the floor

Saturday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

OUTSIDE TODAY

Warm-up (No Measure)

200m Run

Skills & Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be

Metcon (AMRAP – Rounds)

Deck of Cards

AMRAPx24

Hearts- DBL DB Burpee Diamonds- Single DB Power Snatch (*alternating not mandatory)

Clubs – Single DB Box Alt Step Ups 24/20 (held on shoulder any style)

Spades- DBL DB Lunges (Suitcase)

Joker- 300M Partner Run W DB (Both run at same time carrying 1 DB each)

Aces 21-

Kings-15

Queens-14

Jacks- 13

Home WODS

Metcon (Time)

“Wedding March”

For Time:

50 Burpee Box Jump Overs (24″/20″)

1 Mile Run

75 Power Snatches (75/55)

1 Mile Run

100 Meter Walking Lunge

STIMULUS

DESCRIPTION

Working through a long chipper workout to start off the weekend

In this steady grind of a workout, the goal is to keep moving forward as much as possible by finding a solid break-up strategy on the high rep power snatches in the middle

We expect this piece to take around 22-32 minutes to complete

This workout is similar to the “Home Gym” workout completed on 4/25/20

Monday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00

Run/Row/Bike

into

:30 @ EACH

Good Mornings

OH Lunge BB

S2OH BB

Front/OH Squats

Front Plank

R/L Hip Circles

L/L Hip Circles

Strength/Skill

Back Squat (10 RM)

STIMULUS

This high rep benchmark will test strength, stamina, and a little conditioning

We recommend taking 2-3 attempts at the 10-Rep Max, as the higher reps can take it’s toll with too many sets

Complete somewhere between 4-6 reps as you build up in weight with your warmup sets

Once the weight is heavy enough, start your working sets of 10, completing a maximum of 3 attempts

Record your heaviest successful set of 10 as your score

Metcon (AMRAP – Rounds and Reps)

“Sweat Sixteen”

AMRAP 16:

Run 200m or 18/15 Cals

15 Toes to Bar

9 Overhead Squats 145/100 (115/85)

RX+ 165/115

Target for this workout is 3-5 rounds

Subs

Sit Ups/knee raises

OH Lunges or Front Squats

Home WODS

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

100 Meter Farmers Carry (50’s/35’s)

20 Double Dumbbell Deadlifts (50’s/35’s)

30 AbMat Sit-ups

Tuesday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Tabata 20/10

4 intervals each

Shuttle Run

BB Bent Over Row

BB Floor Press

BB Curls

Shuttle Run

Air Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

400 Meter Run

3 Rounds:

4 Strict Pull-ups

8 Alternating Dumbbell Power Snatches 45/35

12 Jumping Lunges

RX+

6 C2B Pull Ups

8 Power Snatch 95/65

12 Pistols

DESCRIPTION

This longer AMRAP workout has a little bit of everything – as it includes cardio, gymnastics, and weightlifting

After completing the 400 meter run, you’ll complete all 3 rounds of 4-8-12 before heading out for another 400 meter run

For scoring purposes, 1 full round is the 400 meter run + the 3 rounds of 4-8-12

Record total rounds and reps completed at the end of 25 minutes

If toward the end of the workout you do not have enough time to complete 400m, finish with burpees and include that as part of our reps.

Home WODS

Wednesday

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

()

Clean and Jerk

On the Minute x 8:

Minute 1: 1 Squat Clean and Jerk @ 72%

Minute 2: 1 Squat Clean and Jerk @ 76%

Minute 3: 1 Squat Clean and Jerk @ 80%

Minute 4: Rest

Minute 5: 1 Squat Clean and Jerk @ 76%

Minute 6: 1 Squat Clean and Jerk @ 80%

Minute 7: 1 Squat Clean and Jerk @ 84%

Minute 8: Rest

Minutes 9-15: 6 Minutes to Build to a Heavy Single

STIMULUS

Metcon (3 Rounds for reps)

“Garage War”

3 Rounds For Reps:

1 Minute Double Dumbbell Thrusters (45’s/35’s)

1 Minute Double Dumbbell Power Cleans (45’s/35’s)

1 Minute Over-and-Back Dumbbell Hops

1 Minute Double Dumbbell Push Presses (45’s/35’s)

1 Minute Burpees

1 Minute Rest