Tuesday, June 19th 2018

ALIVE at FIVE is this Thursday!!!

Skill

Vertical Progressions

WOD “Laffy Taffy”

5-4-3-2-1
Rope Climbs
50-40-30-20-10
DU
25-20-15-10-5
GHDSU

WOD Brief

Vertical progressions – this is the time you dedicate to building strength in your vertical pull – that means we will stay away from kipping and butterfly and instead seek to build out strength pulling for pull-ups, chest to bar, ring pulls, rope pulls, or even pegboard pulling strength. Take the time to learn the next skill progression for your level, and then dig in for some strength work to build your density..

The WOD begins with 5 rope climbs, then 50 double unders, and then 25 GHDSU. We’ll then work through each movement descending through the repetitions. Unlike Monday here it was just a fast and dirty couplet, today we add in some technical gymnastics, so go strong but find your breath on the double unders.

This is a good deal of rope climbs for some, so feel free to scale this if you have rope climbs with lower reps – perhaps a 3 – 2 – 1 – 1 – 1 scheme. If rope climbs were just achieved, go ahead and scale to ring pulls or short rope pulls from the rig. This will build the position and keep the intention of the workout too.

On those jump ropes – keep those elbows tucked and wrists in – your rope climbs will thank you.

Box Brief

Alive in Roswell is this THURSDAY. If you are new to Historic Roswell it is an open street party for everyone of all ages. We will have a workout and be around the Interactive Zone beginning at 5:30pm. See you there!

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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