Strength and Skill Work
Prep and warm-up
WOD – “Weight Lifting Wednesday”
20 min EMOM
Even: 1 Clean and Jerk
ODD: 1 Snatch
2k Row for time
Today we focus on hitting these two movements heavy on a one minute clock. We will move through progression and wod prep on the positions and then setup based on our relative skill level. If you don’t have these movements we will scale to ensure you get a solid training today with either lighter bars and a couple reps a round, or adjust the training to something entirely appropriate for you.
Athletes will begin on the Clean and Jerk at 0:00 and complete one good lift (if you are still getting up in weight, feel free to hit a double or triple.). On minute 1:00 athlete will then complete snatch. Each movement gets one minute, work with the coach on setup and look for cues and corrections after every repetition.
The beautiful thing about this setup is we can really dial in positions, get heavy, and correct without the high heart rate found in the classic CrossFit WOD.
Cleans (power, or squat), Front squat (w/ barbell or a KB in goblet), Jerk from the rig or a push press.
Snatch – high pulls, snatch from a box, snatch dead lift + snatch balances.
**IF YOU adjust to an alternate movement consider adding 2-4 reps per minute.
For everyone by the time we are in the last 6 minutes these should be heavy, and the last 2 lifts should be lifts you make, but are the max for the day – if you miss a lift in a round, try and strip the weight and hit the lift again. If you fail 3 times on the same weight in a round, take a break and then try it in a future round with lighter weight. We don’t want to train BAD form repeatedly (and if you are missing, something is off = bad form, so take a pause and regroup with your coach).
Finally, at the end we’ll clean up and at 25:00 complete a 2k time trial – this means, you are going for your fastest time ever. You will go for your best today. No rope climbs or mixed movements here – just hit the row hard, settle, and then increment up your pace to max ability for the duration.
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!
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.