WOD – “Layover”
Teams of 2 you go I go
11 Box Jump (24/20)
9 cal bike
1 Rope Climb
14 Rounds for time (7 each)
Press will be straight pressing .. we have specified the percentages for the reps today and will base these off the prior week’s work. Please aim to complete every block of reps. The goal is to accomplish at the percentage or a smidge more if we are feeling fierce.
The WOD is a longer effort of work and rest for each paired athlete. It is a you go; I go style … this means one athlete will complete one full round while the other partner rests. Once partner 1 lands from the rope climb, partner 2 may begin their box jumps. Partners will swap in this fashion throughout the workout. Our goal is rounds between 2 and 2:30 per partner.
The workout will begin with quick ballistic movements (box jumps) into a small assault bike calorie effort. The bike should be a range you can do at an aggressive wattage without a second thought. Given we have 4 movements today – really aim at moving immediately between movements. Quick steps at transition will add up to full minutes on the clock at the end.
We have handstand push-ups – these can be kipping or strict. Ideally we can complete these in 2 good sets. We’ll adjust these to a rep range that fits each individual athlete (pike, mats, etc..). The rope climb at the end is the final movement before your partner begins.
The first two movements will really get your heart moving while the second two require you to focus on positions to accomplish the gymnastics movement. If you take a few quick deep nasal inhales and mouth exhales from the bike to the HSPU, you’ll be better positioned for the HSPU.
Tomorrow we will hit a Games workout and go for mad squats! Have a great day!
Please donate to help us build a hospital in Rwanda – here is the link
September 8th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.
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!
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.