Tuesday, May 15th 2018

Skill Work


WOD – “2-1”

:40 on :20 off
Cals Assault Bike* The order is reversed for this minute only.. (20 on :40 off)
Russian KBS (53/35)
Box Jumps (20)
5 rounds 20 min
Score is total reps

WOD Brief

Goats – those movements that take massive patience and progression to hit mastery, and even when we do … we revisit the basics and get generally better. Today we’ll hit the big 3 and have a good set of time to work to each. The WOD doesn’t include the movements, so lets get deep in the work to get better. Today is the time to improve and move the needle just a bit.

HSPU – work some strict, negatives, and kipping .. Even if you have all ranges, take time to build up some capacity. Today is when we build density.

TTB – we are not going for broke here, but playing with positions and getting good sets of work in – give yourself a goal, maybe 50 total reps, maybe 100, maybe max in a minute. Play and then repeat a few sets to build your skills.

DU – use the wiffleball assist to get great rotations of the wrist; use the heavy rope for doubleunders, and try even odd sized ropes today. We don’t always get the “perfect” rope, so try swapping and getting better at adjust your wrist height to adjust.

The WOD includes working for 40 seconds and then resting for 20 seconds. This allows us to burst speed, reset, and go again. You should be at a pretty extreme pace today. Score is total reps – simply keep total as you move through every movement. There is no rest between sets.

Everyone jumps at 20 inches today – yes hips must show lockout at top, go for SPEED!

If GHDSU are not your jam, scale to an abmat and go ham.

Box Brief

ALIVE AT 5 is Thursday, join in the fun and let’s do this!

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

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.

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