Strength
Dead lift
WOD “Bumblebee”
200m run
12 Kb Snatch
12 cal Row
12 KB OH lunges (1 arm)
AMRAP 20
WOD Brief
Continuing on our linear strength progressions we’ll hit the dead lift today. Please review your achievements from prior training and let’s build on them today. If this movement is new to you, let’s focus on technique and then adjust to fit our goals.
The workout today is a longer effort. While Monday was a sprint and hang on to the red line, today is a bit lower target heart rate (if Monday was 110% of max then today is closer to 90-95%). We’ll complete a 200m run (laps around the building or the true form if free) .. this should be pretty quick – maybe 40-60 seconds of quick movement straight into – 12 kettlebell snatches (complete even work per hand, so aim for 6 per hand; no need for the bell to touch the ground). The row is fast and quick, finally the same kettlebell will be used for overhead lunges (6 on each side).
Here are some tips to complete the KB Snatch
- Press through your heels, extend your legs, hips and back firing the glutes. As your torso becomes upright, allow the KB to travel past the traditional swing height and draw the elbows back. This will help accelerate the KB into a proper position for hand insertion.
- The moment you feel your arms are free of load, insert your hands into the kettlebell handle at a 45-degree angle thumbs up and relax your grip The kettlebell should continue to accelerate over your head.
- Quickly straighten your arms. This action pushes the kettlebell to land softly on your arms.
- All movement ceases when the kettlebell reach the top position. Wrists and elbows should be straight, thumbs pointing back.
- Pause for a moment overhead, then lower the bell. Turn your hands out so the thumbs rotate away as you simultaneously drop your torso back deflecting from the bells as they descend.
- As the kettlebell move past your chest, allow your hands to rotate to the thumbs back position. Re-grip the kettlebell as the back of your arms contact your chest, which is when your hands should be about at waist level, or the beginning of the back swing.
- Hinge at the hips and allow the kettlebell to decelerate to the end of the back swing with proper torso drop to further posterior chain engagement. Repeat for reps.
Credit to the PM Coaches for teaching me these tips.
Box Brief
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.