Thursday, June 21st 2018

ALIVE at FIVE is TODAY – join Jimmy at 5:30pm!!!



WOD “Triple Threat”

Teams of 3
75 Cal Assault (50 for 3 female)
75 Box Jumps (24/20)
225 Air Squats
3 rounds for time

WOD Brief

Pistols are one legged squats – we’ll work strength in these positions today – yes, strength. This is a movement that you build both in mobility and strength to accomplish. Let’s focus on creating a narrow base and squat (legs and knees and feet together and work “air squats” in this way).

The goal today is to work the best range of motion and identify where we need to build capacity. Are you hips or ankles limiting the movement? If so – use a plate to counter balance or add under your heel to adjust. Is it strength – then work deep negatives or even higher volume assisted (10x). Having this knowledge you can then add in the mobility and strength work today and in coming weeks to begin the gentle progression to achieving this movement.

The WOD – is a designed for a work to rest ratio of 1:2. If you take this alone we’ll cut the reps and consider adding a rest at the end of round 1 and 2 to allow you to charge through each movement.

First you’ll complete assault bike calories. These should be at 95%  and distributed evenly.

The box jumps must show hips open at the top. Fastest teams will share a box and alternate every rep.

Air squats are just go – don’t allow a team member to go to fatigue or you’ll be pressing them furiously on rounds 2 and 3. Air squats consider 15-20 max sets per athlete. 10 is even great.

We’ll go 3 rounds.

Tomorrow we hit Grace, so recover tonight at the Alive in roswell event and eat those carbs. Tomorrow let’s see if we have any new names to put on the board.

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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