Author: crossfitnbk

Strength 

Back squat

WOD – “Midline rush”

4 rounds for time
30 Wall balls (20/14)
90 DU
30 Sit ups (GHDSU rx+)

WOD Brief

High heart rate

Midline density

Core and oblique engagement

That is the aim for today’s WOD. Aim for these wall balls to go unbroken, it’ll be a push at the beginning and may fall to two sets, but FIGHT! We have programmed various wall ball and similar movements these past few months to build up our abilities, so lets test the waters.

Double unders are a big block and should be a chance to regain your breath and composure. If you are working on double unders and can hit a couple at a time – go for :90-:120 seconds max attempts per round. If you go single unders, go for speed!!

The sit-ups can be done with an abmat or GHD if you are feeling on fire. Shoulders touch the ground and then shoulders pass the hip plane to count as a good rep.

Today’s training is designed to give our joints a day to recover without a day of pulling from the ground. We will be hitting the barbell hard with a lot of pulls from the floor, so take advantage of the cycle this week and hit the priorities of the day.

 Box Brief

• 18.3 Saturday March 10th time 5:30-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

Strength 

Hang Snatch

WOD – “Double Dutch” 

50 cal Assault Bike
100 KBS (53/35) (RX+ 70)
150 cal row
100 KBS
50 cal Assault Bike

WOD Brief

Why a hang position?

This position allows us to remove out a portion of the lift and to focus on dialing in our technique. By being relentless in these top positions we can transfer it to greater quantities of lifts (think metcons) and heavier lifts too (as we’ll be more comfortable on the full extension and turn over. We’ll have time to get in some good sets here. Focus on your drive and initiating the movement smoothly and aggressively. No matter the weight, move that bar and body fast!

Today’s partner WOD is best paired as Male & Female where possible. Equal work is the goal and you should seek fast transitions between the movements. The KB weight is moderate enough to allow for big sets. If all guys pair make 75 Cals on AAB and 150 reps on KBS and then 175 for row … if all ladies team, let’s reduce the AAB cals to 40 and the row to 115.

 Box Brief

• 18.3 Saturday March 10th time 6:00-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

Skill & Strength 

HSPU

WOD – “Orange streak” 

Buy in: 400m run
Then
21-15-9
HPSU
Pull up
*After each round complete a 400m run
AMRAP 14

WOD Brief

After a big day of heavy pulls and higher volume squats we move into a higher volume of gymnastics movements. The intent here is to keep moving with minimal rest between all sets. This will allow you hit higher density and maintain a stronger heart rate across the duration of the work.

The run is designed to both raise the heart rate – you gotta move, and it is key to flushing the smaller muscle groups between rounds. Take advantage; move those limbs, and train your body how to recover.

Handstand push-ups can be kipped. Scale to some mats, a pretty tough pike push-up, or a hand release pushup. Pull-ups should be sought in smallest sets possible, and then a straight out to a run.

Sub for the run is the assault bike.

Some with find their heads flush with blood in the handstand pushups. Pay attention to your breathing in these moments. Often we are holding our breath in the movements. This is not necessary – breath should be fluid, and is your ally.

 Box Brief

• 18.3 Saturday March 10th time 6:00-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

WOD-Prep 

Hang Cleans

WOD – “18.2” 

1.2.3.4..10
DB Squats (50/35)
Bar Facing Burpees

If finished with in cap remaining time to complete 1rm clean
12 min CAP

WOD Brief

Welcome back from a fabulous weekend celebration for our anniversary! Today we spend the day on 18.2, yes yes .. we had Open judging throughout the weekend, but TODAY we complete it together. Today will be a first attempt for many, and for others a second go at it. Regardless, focus on your efforts here and aim to move better and breath better in every repetition.

We have a series of careful progressions and build-up in the programming today to really get you ready for your best Open Workout yet. We’ll cyclical warmup to get the body moving and then have several specific coach led preparations. We may work in heats in classes when Open athletes need a judge. Otherwise we’ll go as a class and do our best.

The DBs will begin to feel heavy, so when you approach these plan to move smoothly and get off them. The movement starts once you show full extension of the hips and knees and the DB touching your shoulders. Then you perform one below parallel squat and return to the start. That is the rep. Move straight to the burpee over the bar (jump or step depending on your scale and division).

Focus on quick not rushed here. Ideally your first rep and last rep are the same speed. Take a mind for your breath and MOVE, without gassing yourself.

Once you complete the ascending ladder, you’ll use any remaining time to find a one rep max clean – any form of clean is allowed.

If you have a lot of time, have a seat .. catch your breath.. put on whatever gear you like, and then get to it. Ideally you load the bar with 50-60% of your target weight and ready weight nearby. If you feel you will finish with only moments to spare on the clock, by all means go a bit heavier. The first lift will feel heavy – that is ok, and why we are loading a bit lighter – to make the rep! Then go every :30 or adjust based on the weight you want to hit.

Have fun – pursue your best self, and let’s go!

 Box Brief

• 18.3 Saturday March 10th time 5:30-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

Skill & Strength 

HSPU & Heavy Deadlifts

WOD – “Lit” 

35 Air Squat
7 Deadlift (275/185) (315/205)
5 round for time

WOD Brief

A great day – we’ll hit our handstand push-ups today. Lots of variations to develop the strength and really invest in ourselves. We are not inverting in today’s WOD specifically so we can work on strength in this movement and get some density of repititions.

We also will work in a near maximal deadlift prior to the WOD. We’ll have a set clock and work up in weight using singles. This will allow us to get very heavy and then allow for adjustments down (note: WOD weight will be less than these DL) to the WOD weight. Weight should be heavy potentially not UB last round or 2 first few should be hard but pretty smooth

For the WOD – Weight should be heavy potentially not UB last round or 2 first few should be hard but pretty smooth. The air squats you should go quick but not rushed. Air squats at speed could be completed in around 28 seconds. A few quick deep belly breaths and then hit those 7 deadlifts. Recovery and breath should occur in the first few air squats. Your heart rate, high cyclical breath, and excitement won’t simmer down the entire workout – and that is just fine. Stay dialed in on your position in the air squat and deadlift, and you’ll accomplish the day’s goal AND wrap up a solid week too.

Looking forward to seeing everyone at our ANNIVERSARY PARTY!!

 Box Brief

• 18.3 Saturday March 10th time 5:30-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.