WOD – “Iron Core”
cal row (ladies row 35-25-15)
4th of July we will have 2 classes – 8am and 11am, a classic HERO workout with a twist. Bring your friends and visitors and please wear red white and blue if you have any!
Vertical pulling today is focused on strict with a tempo. The goal today is to build greater strength in an advanced position – so if you have a few pull-ups GREAT, keep building .. if you have a few C2B, do those .. if you are deep in C2B then let’s get you on the high rings for strict high ring pulls. The goal is 1 fast strict (full range here .. fast is not rushed) and then a tempo concentric and eccentric – think 1 second up 1 second hold 1 second down .. We will aim for 8 sets with maybe 3 complexes (a complex = 1 fast strict + 1 tempo (1 up; 1 hold;1 down) per round. Only add seconds to the tempo if easy after the 4th round.
The WOD – is going to build an iron core. We’ll hit 40 calorie row then 40 GHD sit-ups (abmats is scale), and then 40 kettle bell swings. You’ll then go through the same movement sequence but 30 and 20 reps.
These are big enough numbers to keep us away from a sprint, but should become more intense and faster movements as we descend in reps (meaning for the 40/35 cal row vs. the 20/15 cal row, our cal/hour splits should go UP as we descend in reps.. push your self each round to get a bit more power out of your pulls.
Break the GHDs early in the beginning and then aim for unbroken thereafter.
Tomorrow we do a PARTNER DT with SKI, so avoid any extra lifts today. Save that core, we have a tribute tomorrow planned for our July 4th celebration!
Coalition Food and Beverage is OPEN!!! Visit our friends and fellow athletes Ryan and Woody’s latest restaurant in downtown Alpharetta!
Luau at Table and Main is THIS Sunday, buy tickets here. I look forward to seeing all you beautiful people there.
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.