Author: crossfitnbk

Skill

DoubleUnders

WOD – “Vertical Plane” 

Teams of 2
250 DU
75 HSPU
100 ABMSU
150 cal ski
100 ABMSU
75 HSPU
250 DU
For time

WOD Brief

Time to pair up and move swiftly with each team member. So maximize your time and achieve the potency swap rapidly. Avoid fatigue keep sets small and you’ll have an amazing Thursday.

Listen to your coach, push yourself, and be a better you.

Strength

Power Cleans 3-2-2-3-2-1

WOD – “14.4” 

AMRAP 14
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14
30 cleans, 135/95
20 ring muscle-ups

WOD Brief

A lot has been written and shared on this WOD, so please take a moment to consider the following suggestions. As an athlete though you must be considering the intention to finish this workout and get back to the rower. That is your goal. Adjust weights and movements to your skill level. While it is beneficial to have comparable results, if you get stuck on the power cleans due to the weight or the muscle-ups for the last 5 minutes of the training, you’ll miss out on the best hour of your day. The HQ scaled option will be available, but athletes are not limited to scaling just to that standard.

That said, let’s get to it:

Row – “This workout will not be won on the rower, but it can definitely be lost. Going out too hard to gain 10 seconds isn’t worth it if you’re recovering and resting before your t2b, but you DO want to move faster than normal which I’ll explain in a minute. For your start, do a few quarter pulls to get the flywheel going, then into your normal strokes. It may or may not be obvious, but different people will row different distances to get to 60 calories.

SPLITS: 1:40/500m = 2:24   1:50/500m = 2:59 . 2:00/500m= . 3:37 2:20/500m = 4:52

T2B – Your grip will be feeling the row a bit, so try to relax on the bar and not death grip it. Going to failure on these is a mistake; keep it 2-3 reps short of failure each set. There are a bunch of you who can string many toes to bar. Go for it, but stay short of failure.

Wall Balls – nothing fancy here, hit the depth and make these small sets. The last 10 reps shouldn’t be a sprint, but allow you to prep yourself before hitting the barbell.

Power Cleans – TnG, singles, doubles, dealers choice … drive these and you’ll be done quickly.

Muscle -ups- if you have them, go get them … if not the scale of ring dips is an excellent adjustment. You could also execute the recent muscle-up transitions on the lower rings and finishing in full support too for a better training result.

Fleet is back to full strength

Skill

Handstand Push-ups

WOD – “AAB Max out” 

:20 max effort Assault Bike
1:40 rest
Score is total cals
5 Rounds

WOD Brief

Today is a max power output and there is no pacing involved. This is difficult for most athletes, especially those who excel at long distance and workouts that are. greater than 15 minutes. The ability to express massive power outputs in a relatively short time domain, recover, and repeat is a huge advantage. Health wise – this type of workout increases your base power capability (in terms of the Assault Bike, it results in a higher watts output for any sprint in the future); it increases the ability for your body to transmit oxygen and energy through your body, and finally with this type of training (as we have incorporated it across our months) will also actually increase the walls of our hearts themselves.

Massive benefits and hard. At the end of this workout, there should be nothing left, and a solid 15 minutes of recovery necessary. If you get off the AAB after any round and think “I could go again”, you went to slow – GO HARDER. Give your all every round, and at the end .. celebrate your fortitude.

For those looking to scale, we will lower the time of the max effort, but are seeking the same power maximum effort.

Family

Skill

Muscle-up Transition work

WOD – “Grasshopper” 

40-30-20-10
Thruster (45/35)
After each round 15 Burpee box jumps (24/20)
For time

WOD Brief

An exciting week ahead of programming, we cover the full gambit of energy systems, equipment, movements, and energy systems. The goal this week is to gain the day’s intention. Focus on each day and by Friday you’ll be feeling amazing. We have some important skill work programmed to build our density and technique. These are critical for you improving in those movements – work the positions, be honest with yourself, and you’ll see the results.

Today’s skill work is on muscle-up transitions and reinforces a few challenging positions. Utilize the low rings as needed, the high rings for false-grip chest to bar would be great (remember, feel like you are pressing your feet towards the ground with a fully tight and extended body).

The WOD is a fiery little burner. Empty bars and an all out sprint with no reason to slow down anywhere. Thrusters full depth and extension required for RX. Place the bars down when done to keep them in good shape and go full rebound on those burpee box jumps if you have it in you. Full extension over the top today.

This workout goes 40 Thrusters -> 15 Burpee box jumps -> 30 Thrusters -> 15 Burpee box jumps –> etc … finishing on the burpees

Joey carrying a 200# bag at Wodapalooza 2018

WOD – “Lean In” 

Teams of 2
100 Cal assault
1k Sandbag carry
1k run
100 cal assault
For time

WOD Brief

Today’s WOD is an all out GO type of intensity! Hit the AAB in aggressive small chunks – 10/8 suggested calories, this is just go time. As soon as the bike is finished, the team may pickup the bag and begin the walk. This can be done in laps inside the building with the bag (end to end 32x) or outside 8x around the building. The run  outside, if safe, or on the TRUE FORM! The run can be split up in any fashion, but 100m efforts at 80% would be great.

Finally, back on the bike for a max out effort to finish the WOD. If you can breath and feel normal within 10 minutes of finishing this workout, you saved too much.

No regrets today – the bag will smash your diaphragm, so just accept it. Squeeze those internal obliques and pecs on the carry. No arching your back (your back has no part in this carry unless you involve it). Long arms, squeeze your arms out extended  and press against the bag (this will engage your pecs and the correct muscle structure for the carry). HAND the bag off to each other vs. dropping it and making your partner pick it up unnecessarily. Finally, when walking with the bag – walk “like a ninja”, meaning toes forward and they touch first on the walk.