Author: crossfitnbk

Skill

Pull Ups – Dynamic (Kip, Butterfly)

WOD – “Blitz” 

5 rounds starting a new round every 4 min
9 Power clean 155/105
12 pull ups
15 box jumps

WOD Brief

Today’s skill we are building on timing and flow for athletes that have strict pull-ups with kipping and butterfly movements. If we are still building up our base of strict pull-ups (or kipping is < 3), today is a day to work up to 50% of density. This will allow us to be strong for the WOD while continuing our awesome progression.

Athletes at 3, 2, 1, GO will proceed through the power cleans, pull-ups, and box jumps with a 4 minute clock running. When the athlete finishes one round of these movements they will rest for the remainder of the 4 minute clock. At the 4:00 the athletes will begin again through the movements within the next 4 minute block. Athletes will complete 5 total rounds of these 4 minute blocks.

Today is a blitz, a sprint, an impossible assault, or any variation. We will be sprint through the movements and then in time remaining, resting. Scale accordingly the weight and reps – ideally you’ll have a full minute of rest minimum in the 4 minute block.

The power cleans are heavy enough to be respected, but should be something you know you could hit fatigued. The pull-ups, will become challenging as rounds go on, so stay focused when you get to the rig, and GO!

Box JUMPS = hips open at top. Go quickly but be smart on the last few reps so that you are not at 100%. This will be fun, challenging, and really require focus.

WOD Prep

Front squat -> Push Press -> Thruster prep + Test Rounds

WOD – “15.5” 

27-21-15-9
Cal Row
Thruster (95/65)

WOD Brief

The harder and faster we sprint the greater the importance of prepping the body to perform our best. Today we hit a 2015 Open Workout that is a flat out burner. The rep scheme and movements paired together leave no place to recover and demand consistent focus throughout the WOD.

We will spend time on positions, finding efficiencies, improving our positions, and then will build up weight on the bars. A few test rounds will be done to help us prep and get a feel. These tests are done to be a test, so hit them hard and lets find the proper intensity before 3, 2, 1 GO.

The row should start off strong, but not an all out sprint – 85-90% of power. Quick (not rushed) transition to the barbell and straight into a big set. Ideally you go unbroken, but if you do aim for 15+12 with a quick rest. As the reps decline your intensity must increase, such that at the last round of 9 you are at 100% on the row and 100% on the Thruster.

If you break up your Thrusters, take a few deep breaths and then GO. It is better to take an extra second and complete the reps in 2 sets vs. 3-4 sets with shorter rest (that bouncing bar and regrip will cost at least 10 seconds every time, and that adds up quickly).

Eat right and let’s get into this benchmark..

Skill

EMOM w/ sandbag, GHD, and handstand progressions

WOD – “Legendary Explorers” 

750/500m ski
10 Sand bag over the shoulder (80/60)
400m run
200’ front rack carry(53/35)(2kb)
AMRAP 18

WOD Brief

Today’s warm-up and skill efforts are a treat. Really dial in technique and make these practice sessions in these movements. Farmer’s carry technique video on grip will be helpful. The sandbag work demands good form – hinge properly, using straight arms (no bicep curls), and then reset for the clean to over shoulder movement. Handstands – work your most difficult position and practice, ask questions, and leverage the EMOM to improve. We love EMOMs as they allow us to practice, get feedback, and re-try.

The WOD is a longer variety but that doesn’t mean you pace yourself. Move smartly, keep good form, and keep those KB high in that front rack. The length of NBK is 100′, so two laps. Place KB down to make them easier to pickup when you come back.

Strength

Front Squat, 3×10

WOD – “WZA ROMWOD UP AND DOWN DOG CHIPPER” 

40 Wallballs (30, 20#), 10ft target
30 Toes-to-bar
20 Burpee Box Jump Over (24′, 20′)
30 Toes-to-bar
40 Wallballs
For time (Aim for 10 mins or better)

WOD Brief

Coming into the week hot with this Wodapalooza WOD for a flashback to when our friends and family were competing down in Miami. The week’s programming will be inclusive of some pretty heavy bars, heavy sandbags, and all the energy systems. Recover and adjust accordingly to achieve the day’s intentions, highlighted in our WOD Briefs. The better you adjust the workout the better the results you’ll receive.

Front squats – let’s get those lats mobile and rotate the elbows to parallel. We will be relentless in these positions, as it is necessary for meeting the movement standard but it is also the safest position for you! The intent of these 10 reps is to consistently move through the reps, if you take a big pause every squat – you are missing the value of a 10 rep (that said, by all means take a few breaths through these reps!).

The WZA WOD is a challenge as prescribed with the 30# wall ball and a 10 foot target for all athletes. This first round should be unbroken or 2 sets max.

Toes 2 Bar – we trained this type of transition recently and should aim to be just a little more challenging upon ourselves. Avoid failure due to fatigue – for those with a small amount of T2B, go ahead and do a large set. Then super set them with K2E or just straight K2E if the clock has rolled to 2 minutes.

Burpee Box jumps – no hip opening so GO FAST here. Breath while you are in the air and use that violent hip extension to fly through the air.

 We return back to the T2B and the Wall Balls. Here it is all about manageable sets and force yourself to squeeze one more rep. Allow your heart rate to float up, such that you are at an all out sprint for the final 20 reps.

YES, we need to move hard on this one. This is a lot of reps and work, please bring the reps down by 5 or 10 reps per movement to race through this one!

Strength

Back Squat, Heavy 1

WOD – “Birchall” 

100 Back Squats (Bodyweight)
Perform 5 Burpees at the beginning of each minute
For time

WOD Brief

Finally the programming element pieces are fully revealed and the weaving of energy systems, planes of movement, strength development, and timing make sense. The use of high cadence thrusters with an open bar tied in a week with high volume moderate weight back squats allows for superb adaptation and challenge. Earlier in the week we hit our anaerobic energy system with an all out assault at the short time domain and 5x rest. While Thursday’s partner piece sought to create higher intensities of effort with shorter portions of rest. Tomorrow we honor a hero and close out the week with a challenging volume day.

The strength portion is to find your heaviest single. Build up smartly with 2-3 reps per set, and then go for ones thereafter. Take sufficient breaks and keep on the eye of the clock. We want to warmup quickly and then space the last heavy reps out with sufficient rest.

The WOD is dedicated to Major Sean Birchall, 33 years old of 1st Battalion Welsh Guards, who died in an explosion in Afghanistan on 6/19/2009. This weight is taken from the floor. If you are unable to rack the bar on your back, you may complete this RX as a front squat. Don’t worry we have a scale in the shower/changing rooms if it has been a while. Change plates are available 😉

At 3, 2, 1 go – athlete will complete 5 burpees (chest and quads to the ground, jump in the air) and then may take the bar from the ground using any Clean method, and then use any movement to rest the bar on your back (flex those muscles for a comfortable rack position). Move through these reps quickly in the first minute. At the top of the minute, drop your bar (mind your neighbor), and complete 5 burpees (chest and quads to the ground, jump in the air). Then proceed to chipping away at your back squats. Continue until you hit 100 reps.

As in most HERO workouts, this becomes more of a grind if allowed to go too many rounds. Move quickly in the beginning and do big sets. Find a reason to hold on, to keep moving, and do so with great technique.