Grunt / Skill Strength Work
A1. DB Bench Press 4×10
A2. Supinated Grip Pull Up 4×10 (Pegboard ascents)
WOD – “The Standard”
20/15 cal Assault for time
Rest :90 between rounds
Why work dumbbells instead of a bar?
To develop and correct any imbalances that exist from your core to extremity – specifically from your chest, back, shoulders, biceps, triceps, wrists, and grip strength. If anyone is weak you are at risk for injury and eventually injury will occur – not during training but later in life as the imbalance grows. Today’s skill / grunt work is designed to target these areas – correct and build. Be patient and focus in A1 and A2. They may feel awkward.
The Effort will be do A1 (1 set) and then move to A2 (1 set), then return back to A1 and continue moving between each to finish the strength. The concept of moving between movements is to build in natural and necessary rest AND to allow the movements to compliment each other as paired. Train with a purpose and a why. Science!
The WOD is a burner. You’ll go near 98% effort, recover a bit, and hit it again. There is not enough time to fully recover, but by locking in :90 rest you’ll accumulate strength in both your ability to transfer oxygen, bring fuel to your muscles and just be amazing.
As you complete each round, take note of your watts (mentally no need to write them down), and challenge yourself every round. This will pay dividends every round. Push extra hard in rounds 6 & 7 – as these frequently become our least impressive efforts.
High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!
Lights – they are HERE!!! Prepare for the brightness!
Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.