WOD – “Ignition”
30 medball clean (20/14)
30/20 Cal Assault
3 rounds for time
Rest 2:1 after each round
Squatty squat squat … we saved our legs yesterday (powers on those snatches) and today it is time to use them. We will build on our endurance strength cycle this Thursday. The goal is to increment up and see the assault bike superset with the front squat as a single effort – moderate effort on AAB and then chip through the front squat. If you break up some of the reps – ok!
The WOD removes the load and gives you a chance to move fast. Low rep double unders should be used as a rest. Think vertical popping off the ground without folding at the hips. Speaking of hips – during our warm-up we are moving through THIS Hip Series. See Coach Joey demonstrate how, what, and the intention behind it.
The medball clean at 30 reps will move easily but cause a nice little fatigue in the legs. Do your best to stay upright and treat the return to the bottom like a wallball (bounce into the bottom and use the natural flex reflex muscle response) to bounce up. You’ll have to have the ball on the ground every rep, but this tip will speed you up and reduce the time under tension.
The assault bike, well, just go here .. why not? You will rest and then fire through this workout two more times. Given the large amount of rest, we REALLY need to move and then launch so we are at 120% on the AAB at the end. Climb climb climb!
Please donate to help us build a hospital in Rwanda – here is the link
September 15th 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.