Strength
Bench Press
WOD “Bat Crazy”
Teams of 2
100/70 cal Assault bike
100 Toes to Bar
100 Bench Press (155/85)
1000’ sled push(90/60)
For time
WOD Brief
A full round of bench presses today building on the previous week’s training. If you are documenting your progress please respect you did Murph recently and increment weight up progressively before hitting heavy sets.
The WOD is a team workout where you need to push yourself hard for your partner – basically, go bat crazy.
The calories done at a ridiculous pace is the plan – use your first few small sets of toes to bar to recover your heart rate, and then go for 50% of your max in sets. Switch often is the key to success. If you try to be a hero, you’ll hit fatigue and then just ask your partner to carry the movement.
Bench press is a good weight but should be easy to move. You are to spot your partner – be ready to support them and then swap.
The sled push is the sled PLUS the weight listed, so heavy. If unsafe, plate pushes inside will be an option – but the weather in Georgia is lovely this time of year.
Note – the building is 100 feet long. As the sled weight is heavy – move swap, move swap.
Box Brief
Coffee and Chat with Jimmy to share training, mindset, and just NBK excitement invite is going out. Excited to get these small fun sessions with you our members. Keep an eye out!
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.