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Crossfit NWA – CrossFit

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Warm-up

General Warm Up……

AMRAPx4

5 BB Good Mornings

10 Knee Push Ups

15 Air Squats (or Back Squats w BB)

into

1 Round

Partner 1 :5 BB DL+ 5 BB Hang Muscle Cleans + 5 Strict Press

Partner 2 Groiners (Hip Circles)

1 Round

Partner 1 : 5 BB Good Mornings + 5 Hang Power Cleans + 5 Push Press

Partner2 : Flag Pole or Childs Pose Stretch

1 Round

Partner 1: 5 Power Cleans + 5 Push Jerks

Partner 2 : Toy Soldiers

Clean and Jerk (On a 15:00 running clock )

Build to Set of 3 Touch-N-Go Power Clean & Jerk

*Moderate-Heavy loading

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Metcon (AMRAP – Reps)

FIT
2 Rounds

3:00 stations w :30 rest b/t stations

1:00 rest b/t rounds

Station 1

AMRAP

10 Lunges

10 DB Push Press

Station 2

1:00 Max Sit Ups

1:00 max cal

1:00 Max Sit UP

STATION 3

10 Lunges

10 DB Bent Over Rows (supported)

Station 4

1:00 Max Sit Ups

1:00 Max Calories

1:00 Max Sit Ups

Welcome to the best hour of your day

Crossfit NWA – CrossFit

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Warm-up

(Time)

“NCFIT Baseline”
on a 12:00 running clock

Run 1 Mile then w remaining time max calories Row/Bike

Post mile time as score as well as calories in comments

Rest 5:00

Metcon (AMRAP – Rounds and Reps)

NCFIT Baseline Part2
AMAPx12

4 Strict Pull Ups

8 Hand Release Push Ups

12 Sit Ups

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Crossfit NWA – CrossFit

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Warm-up

Back Squat (8 Reps )

Every 2:30 for 5 sets
Start light and build

Metcon (Time)

Every 3:00 for 4 sets
17 Thrusters

13 Burpees

11 Box Jumps 24/20

Post slowest round as score

Accessory Work

Shoulder Protocol

2-3 sets

10 RTC Rotations

10 DB Lat Raises

10 DB Bent Over Rows

Metcon (AMRAP – Reps)

FIT
2 Rounds

3:00 Stations no rest b/t stations

1:00 rest b/t rounds

Welcome to the best hour of your day

Crossfit NWA – CrossFit

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Warm-up

Partners

AMRAPx10

200m MB Run (1 mb per team)

10 MB Sqt + Toss

10 MB Sit Ups

10 ea direction mb handoffs

10 PU + High 5

Metcon (AMRAP – Reps)

Deck of Cards
Heart – Burpee Box Jump Up/Over

Diamonds – DB Snatch 45/35

Clubs – T2B

Spades – Back Squats 95/65

Jokers – 200m Partner MB Run

Ace – 21 reps

King – 15 Reps

Queen – 14 Reps

Jack – 13 Reps

Welcome to the best hour of your day

Crossfit NWA – CrossFit

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Warm-up

2:00 Run/Row/Bike

then

5 Inch Worms

5 Shoulder Presses

5 Press in Qtr Sqt

5 Split Jumps *No Bar footwork

5 Strict Presses in Split PVC/Bar

5 Split Jerks PVC/Bar

Modified Burgener Warm Up

3 ea Bar or PVC

Dwn & Finish

Elbows High & Outside

Muscle Clean

Tall Clean (land in qtr sqt)

Tall Clean (land in full sqt)

Metcon (Weight)

Clean & Jerk
Min 1-3 Hang Power Clean +1 Push Press

Min 4-6 1 Power Clean + 1 Push Jerk

7-15 1 Clean and 1 Jerk

Metcon (Time)

For Time complete
30 wallballs 20/14

10 Up Downs

5 Power Cleans

20 Wallballs

10 Up Downs

5 Power Cleans

10 Wallballs

10 Up Downs

5 Power Cleans

Loads 185/125 (155/105 or 135/95)

Time Cap 15:00

Welcome to the best hour of your day

Crossfit NWA – CrossFit

Warm-up

6 Rounds

:20/:10 of

Movement 1 Single Unders

Movement 2 Mountain Climbers

Movement 3 Plate G2OH

Movement 4 Push Ups

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS
2:00 DB Push Press 45/35 (35/25)

-Rest :30-

2:00 Double Under

– Rest :30 –

2:00 KB Goblet Lunge 70/53 (53/35) or Goat Movement

*This is a VERY deceptive workout. aka shoulder burner extravaganza..Friday we’ll be testing C&J so be smart on # choice here.

Cool Down

8:00-10:00

Mobility

Focus

First half on calf smash w horn of the bell

Second half lat smash w KB or banded shoulder stretch

Metcon (AMRAP – Reps)

FIT
3 Rounds

1:30 rounds w :30 rest b/t stations NO rest b/t rounds

#1

10 Box Step Ups into

Max DB Thrusters

#2

10 DB Deadlifts into

Max Calories

#3

10 Box Step Ups into

Max DB Thrusters

#4

10 DB Deadlifts into

Max Calories

Welcome to the best hour of your day

Crossfit NWA – CrossFit

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Warm-up

AMRAPx5

2 Burpees or Up Downs

4 Slam Balls or Ring Rows

*6 Air Squats *1/2 way thru go to jumping air squats

into

Burgener WU

into

Teaching Component

4/2 Hang Muscle Snatch

4/2 P Sn @ launch

8 BTN Push Press

8 OHS

4/2 Squat Snatch @launch

4/2 Squat Snatch Below knee

4/2 Snatch

Snatch (15×1)

Min 1-4 Muscle Snatch

Min 5-8 Power Snatch

Min 9-15 Snatch P/S/S

Build to heavy as possible. Feel free to sit a round or 2 out as the load gets heavy

Metcon (Time)

For Time complete
10, 9, 8, 7, …1

Hang Power Snatch 95/65

*5/3 Strict Pull Ups then 50m shuttle run

15:00 Hard Cap

Metcon (AMRAP – Rounds and Reps)

FIT
2 rnds

3:00 stations :30 rest b/t stations 1:00 rest b/y rnds

Station 1

1:00 plank hold into..

AMRAP

5 Air Squats

5 Ups Downs

Station 2

1:00 Bottom Sq hold into

AMRAP

10 lunges

10 BB Hang Power Snatch 45/35

Statikon 3

1:00 Hollow Holds into

AMRAP

15 Sit Ups

10 Push Press 45/35

Station 4

1:00 Superman hold into

AMRAP

20 Single Unders

10 Push Ups

Welcome to the best hour of your day

Crossfit NWA – CrossFit

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Warm-up

2:00 of

:30 Conversation Pace

:30 Moderate Pace

:30 Conversation Pace

:30 Aggressive/Sprint

then

2 rounds 5 reps ea of

WB Front Squats

WB Push Press

WB Arms Only wallball shots

Full WB shots

Tempo: Front Squat (Every 1:30 x 6 sets )

Build to a heavy triple (3)

Metcon (AMRAP – Rounds and Reps)

AMRAPx10
30-20-10 reps of

Wallballs

Calories or 300/200/100/ Run

Cash Out

Guns & Guts

2-3 rounds

10 BB Curls

20 Russian Twists

10 DB Hammer Curls

20 V Ups

10 Banded Press Downs/Tricep XT

Choice

Metcon (AMRAP – Reps)

FIT
2 Rounds

3:00 Stations no rest b/t stations

1:00 rest b/t rounds only

Station 1

2:00 Bike/Row Max Cal

1:00 Max Push Ups

Station 2

2:00 Max Cal Bike/Row

1:00 Max Box Jumps

Stations 3

2:00 Max Cal Row/Bike

1:00 II Unders

Station 4

2:00 Max Cal Bike/Row

1:00 Hanging Rotating Knee Raises

Welcome to the best hour of your day

Crossfit NWA – CrossFit

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Warm-up

2:00 of Rowing/Running/Biking Moderate effort

then 10:00

10 KB Goblet Squats

5/5 KB RDL

5/5 KB SA Strict Press

20 Dual KB Hollow Flutter Kicks

5 Burpee Broad Jumps

Metcon (3 Rounds for reps)

Triple AMRAP
AMRAPx7

111,222,333…..

DB Burpee

DB Hang Power Clean

DB Front Squat

Rest 2:00

AMRAPx5

111,222,333…

DB Burpee

DB Hang Power Clean

Db Front Squat

Rest 2:00

AMRAPx3

DB Burpee

DB Hang Power Clean

DB Front Squat

35/25 30/20 25/15

Pick a load (moderate-light) you can go UB at least until the 4’s.

Metcon (AMRAP – Reps)

FIT
3 Rounds

1:00 Stations :20 transition b/t Stations

1:00 rest b/t rounds

Station 1

Max DB Hang Power Clean

Station 2

Max DB Burpee over DB

Station 3

Max DB Front Squat

Station . 4

Max Mtn Climbers

*hands on DB. Both legs = 1 rep

Welcome to the best hour of your day.

Crossfit NWA – CrossFit

Warm-up

2 Rounds for Quality

8 Shuttle Runs

8 Push Ups to Down Dog

8 BB Good Mornings

15 Core

Metcon (No Measure)

EMOMx10

Odd- 7 Deadlifts Build to heavy but NOT 7RM

Even – :40 Strict Pull Ups

reset

EMOMx10

Odd- :40 Strict HSPU

Even -Goat Work

Accessory Work

Shoulder Protocol

10 RTC Rotations

10 Lateral DB Raises

10 Front DB Raises

10 Reverse Fly

Metcon (AMRAP – Reps)

FIT
3 Rounds

1:00 Stations w :20 rest b/t stations

1:00 rest b/t rounds

Station 1

Max 250m Row

*rest remainder

Station 2

Max KB Swings

Station 3

Max Single Leg Box Overs

Station 4

Max DB Push Press