Author: crossfitnbk

Skill  

One legged squats

WOD – “Rolling” 

Begin with … 30/20 cal assault
30-20-10
TTB
Pistol
End with … 30/20 cal assault

OPTIONAL Strongman time permitting

WOD Brief

Today is a sprint using two gymnastics movements that require serious strength and body awareness. For some guys, they will finish the AAB 30 cals in 25 seconds (and they should), as that is a max effort straight into these reps. Scale the movements to something you can keep at a hot pace.

Begin and end with the assault bike at maximum effort. The pistols are alternating legs as always and the reps should be split evenly between each leg. Substitute a 70/53 lb kettle bell goblet squat for the scale on the pistols. For the pistol and goblet squat your hip simply must pass below parallel.

This should and will feel like Fran if done properly. The skill work will focus on the one legged squat, but athletes will be given time to do practice rounds to get fully warm before 3, 2, 1 GO.

If time remains in class hour, optional strongman EMOM finisher is programmed.

• 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
• 18.3 Friday March 9th 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  

Pikes > Handstand hold > Shoulder Taps > Handstand walking

WOD – “Chest down eyes forward” 

500m Ski
21 KB Snatch (53/35)
100’ 1 arm OHWL
500m ski
15 KB Snatch
100’ 1 arm OHWL
500m ski
9 KB Snatch
100’ 1 arm OHWL
For time
Rx+ 50’ HSW instead of OHWL

WOD Brief

Today is a diligent focus on keeping our body under good tension and moving with a higher heart rate. The ski is short and quick, but still long enough to demand your heavy pulls.

The kettlebell snatches need to be locked out after every rep. Remember the grip from our prior training in December where we don’t squeeze the kettlebell, but instead rotate and pull our thumbs through.

We then move straight into overhead walking lunges with the KB locked out overhead. Switch arms to do even work.

Position with you need to think about bringing the bicep to your ears and allow the body to stack vertically. This will be most efficient. Focus on your breath – steady, and keeping that chest / rib cab pointing down.

RX+ is handstand walks at 50′ for each OHWL.

• 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
• 18.3 Friday March 9th 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.

WOD – “Snake eyes” 

Partner WOD:
In a 7 minute window
Run 800m (together)
Max rep cleans (115/75)
Rest 3 min

In a 7 minute window
Run 800m
Max Deadlifts (185/135)
Rest 3 min

In a 7 min window
Run 800m
Max rep STOH (115/75)

WOD Brief

After a big weekend of rest we come out hot with three segmented pieces of work. We will hit these barbell movements after a fast 800m run (if  unable to run we will substitute appropriately). These weights are designed to be moderately heavy and cycled very quickly. Work with your partner to switch frequently. Think quick sets 5s, 3s, or even doubles.

Cleans must show elbows in front of bar fully racked at top of position with knees and hips open. Deadlifts – no bar bounces and we are looking for the shoulders behind the bar at the top with, again, extended knees and hips. Shoulder to overhead – locked out overhead with full extension. You can bring bar to your shoulders with any method. (Reps for STOH do not need to restart from the ground and can be swapped between partners in WOD).

• 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
• 18.3 Friday March 9th 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.

WOD – “Two minute warning” 

E2MOMx 14
8 Bar facing Burpee
8 Power Clean (135/95) (165/115)
Shuttle Run *
*3 mats and back to base – 6 mats mats and back to base- 9 mats and back to base (rig-platform)

Midline Option
EMOM 12
200’ Sandbag Hug Carry (150/100)
30 GHDSU
100’ Heavy yoke carry should be adding at least 100-200lb to the yoke

WOD Brief

Shuttle run should be done as not a walk. Power clean should be moderate weight today.

Shuttle runs – GO GO GO.. touch the ground on each mat edge. Touch and don’t cut yourself short, really work on lateral movements here. Our football players are going to be putting on clinics, so watch their hand and foot placements.

The Midline option is optional – it is designed to challenge and build our core. Choose a bag that you can move unbroken. These should be heavy but not compromise form – squeeze the bag with your arms, activate pecs & obliques, walk with toes, breath with each step (in with the nose; out with the mouth) for maximum results.

The yokes are heavy and should be done based on feel. That means add weight, go up and by the end of the EMOM you should have something incredibly heavy.

• 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
• 18.3 Friday March 9th 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.

WOD – “Moguls” 

20/15 cal Ski
20 Box Jump (24/20)
3 rounds for time
Rest 3 min

5 rope climbs for time
Rest 3 min

3 rounds for time
15/10 cal assault
45 DU

WOD Brief

Today we continue to build our engines and increase our work capacity. These days transfer to all areas of life by delivering more energy to the tasks at hand. We’ll warmup with a classic structure and then prepare for this nod to the Winter Olympics.

Moguls builds on our work : rest programming structure and is a perfect opportunity to go hard with no regrets. As you finish each body of movements, use the rest for deep belly breathing, hydration, and then prepping for the next effort.

Athletes will complete 3 rounds of 20/15 cal ski + 20 box jumps. When you finish you’ll then rest for 3 minutes. The pace for this first effort should be aggressive, these two movements compliment each other and going fast in one won’t hurt the other – stay disciplined.

Rest for 3 minutes – hydrate, belly breathing (rib cages shouldn’t be going up and down here, a common fault). No complaining, no whining, just reset your mind. That first bout is over and you move on – regardless of your score or thoughts in the effort.

5 rope climbs should be again aggressive, for most the 3rd or 4th rope climb will be challenging. Take a pause when you need and use those legs to stand up on the rope. Focus on your breath during the climb – this will keep your heart rate manageable.

Again – rest 5 minutes, be disciplined and get your mind right. No negative thoughts now; clear the mind for the task at hand. Get your rope, lay it out, give it a couple jumps and set the bike height.

Last 3 rounds of today for some will be fast. Don’t rush the DU, get a pace, catch your breath, and then back to the bike.

Today requires mental discipline to stay focused, positive, and free of any worries. Put your best effort in for the day and then savor the success of huge day of training.

• 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
• 18.3 Friday March 9th 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.