Strength
Press
WOD
15 Pull ups
30/20 Cal Row
45 KBS(53/35)
30/20 cal Ski
15 TTB
2 rounds
WOD Brief
We will work up to heavy (not 1 rm) then drop to about 65% for sets of 5’s. These are strict press, so lets really anchor ourselves in position and work today without momentum.
The WOD has several movements that’ll compliment and challenge you in the middle of this workout. The intent here is to work different directions of movement with weight and no weight applied.
We begin with pull-ups, a quick block of 15 … these should be something you can knock out fast. Break if you need, but jump back up speedy.
We’ll then dig in for a row – shorter in distance than our training last week, so we should mentally have a good idea how fast we can move. This should be aggressive pace, but nothing that’ll wreck you.
The KB swings (American style) should be broken if you need – to 2-3 sets (30 and 15, or maybe 15 15 15). Don’t wander and don’t drop those KBs.
After you complete the KB swings you’ll move directly into the SKI. Similar to the row – get moving aggressively. The advantage we have on the row and ski is that no matter what, we get calories at any speed. So get on immediately and use the first 5-10 strokes to set yourself and catch your breath.
Finally, toes to bar. We trained these yesterday, so use those lessons to knock these out. They will more challenging as you’ve been using your lats and pulling muscles. Don’t worry, just chip away …
Once you finish the toes 2 bar, you go RIGHT INTO round 2. Now it becomes a bit about grip. For those spicy athletes hang onto the bar on the toes to bar and go straight into the pull-ups. Even if you get a few, that saves a jump and regrip effort.
Grip – forearms will be talking to you, so be sure you are gripping but not death gripping anything today. Wrap the bars of course. Finally, think about an over-grip on the KB swing with loose grip at the point of weightlessness.
Box Brief
Build a hospital in Rwanda – Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!
Let’s get on the water and ROW together – SATURDAY. Looking forward to seeing folks out there Saturday morning. Current count is nearly 20 folks are rowing between 8:30-11:30.
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.