Tuesday, March 6th 2018

Skill & Strength 


WOD – “Orange streak” 

Buy in: 400m run
Pull up
*After each round complete a 400m run

WOD Brief

After a big day of heavy pulls and higher volume squats we move into a higher volume of gymnastics movements. The intent here is to keep moving with minimal rest between all sets. This will allow you hit higher density and maintain a stronger heart rate across the duration of the work.

The run is designed to both raise the heart rate – you gotta move, and it is key to flushing the smaller muscle groups between rounds. Take advantage; move those limbs, and train your body how to recover.

Handstand push-ups can be kipped. Scale to some mats, a pretty tough pike push-up, or a hand release pushup. Pull-ups should be sought in smallest sets possible, and then a straight out to a run.

Sub for the run is the assault bike.

Some with find their heads flush with blood in the handstand pushups. Pay attention to your breathing in these moments. Often we are holding our breath in the movements. This is not necessary – breath should be fluid, and is your ally.

 Box Brief

The CrossFit OPEN is approaching, NBK will host 2 events and you are invited!
  • 18.3 Saturday March 10th time 6:00-8pm

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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