Wednesday, February 7th 2018

Skill

Toes 2 Bar efficiency (lats, ground, and bar work)

WOD Prep

Dead Lifts, Snatches, and C&J

WOD – “15.1 + 15.1A” 

15.1

AMRAP 9
15 TTB
10 Deadlifts (115 / 75 lb.)
5 Snatches (115 / 75 lb.)

Directly into 15.1A

6 min to establish 1 rm C&J

Score is rounds + max weight for C&J

WOD Brief

Skill will be to dial in our Toes 2 Bar with plenty of rest and small sets. We are focused on developing efficiency here and not enough time under the bar that we create fatigue in our grip. Focus on good movement patterns and not volume today.

The WOD prep is designed to get the barbells moving before we hit this 15 minute benchmark workout. We will lead these movements, demonstrate, and work with athletes to reach our best positions today. Take time and build up weight across each movements. We will use the same bar through the entire workout today.

Scaled modifications if you are comparing against a previous Open score – 15 hanging knee raises, 10 deadlifts (85 / 55 lb.), and 5 snatches (STOH) (85 / 55 lb.)

The AMRAP should be an all out effort – with sets broken out appropriately. Unless you are an athlete that can do 25+ unbroken t2b, please break these immediately. This is a WOD that will assault our grips, and the best approach is fatigue management. On the toes to bar consider a 6, 5, 4 or 5, 4, 3, 3 or even lower reps like this: 5, 3, 2, 2, 2, 1 as your grip goes.  Again, the key is to avoid going to failure, especially at the beginning of each new round (at least until you get to a minute or so left on the clock, then go bonkers). The dead lift is a fairly light bar and should be unbroken or split in half. Switch grip at the beginning may help realize long grip endurance – but please do swap hands if you approach this style. If you have a history of bicep issues, do not switch grips.

These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.
Your score for Workout 15.1 will be the total number of repetitions completed.
As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

 Box Brief
BINGO – fill a row win and get a ticket for prizes drawn at end of the month!! Grab a sheet at the desk.
NBK Anniversary Celebration is March 3rd at NBK. Save it on your calendar and let’s have a fantastic day together.
The CrossFit OPEN is approaching, NBK will host 2 events and you are invited!
  • 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
  • 18.3 Friday March 9th time 5:30-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

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