Author: crossfitnbk

WOD – “Angie” 

“Angie”
100 pull ups
100 push ups
100 sit ups
100 squats
For time

WOD Brief

Classic girl benchmark workout. The idea here is to smash through the work. Perfect for those stuck in their homes from this January Icing of Atlanta. Substitute lunge steps for pull-ups if you must. We will spend a good deal of time today on vertical pulling work before the WOD, so please take advantage of the time to work on your most difficult progressions. This may mean working towards your first pull-up or your first strict ring muscle-up.

Hours have been updated for tomorrow due to snow, please be safe and steady out there. See you soon!

WOD – “Open 14.3” 

10 Deadlift 135/95
15 Box Jump (24”/20”)
15 Deadlift 185/125
15 Box Jump
20 Deadlift 225/155
15 Box Jump
25 Deadlift 275/185
15 Box Jump
30 Deadlift 315/205
15 Box Jump
35 Deadlift 365/245
15 Box Jump
AMRAP 8

WOD Brief

Your goal is to go quickly but not rush. The dead lifts increase in rep count and weight every round, while the box jumps remain stable. This workout tests our capacity to maintain good form with the dead lifts, while the box jumps introduce a higher heart rate. Open hips at top of dead lift and box jumps for the rep to count. Heavy, fast, and dirty. Let’s go

Tips that you should test to maximize your effort and get the best workout ever!

1. Get activated, meaning during the WOD Prep. Do some heavy lifts (sets of 1-3) so that you can prep your CNS and get used to heavier weights. Don’t go crazy though: warm up to where you are headed for the workout, not over. Lift something heavy, but not crazy. 2. Have the weights you need by the bar and ready to add right away, no clips today.  3. Step up on the box and jump down 4. No walking or wandering, stay at your bar and get it done. 5. Attack – eight minutes of fury, stay engaged. 6. Good form 7. Rebound the box jumps during the last minute

Strength 

Push Press

WOD – “Spinner” 

E2MOM
Set 1: 2x 4 bar muscle ups + 25 DU
Set 2: 30/20 cal Row
6 rounds

WOD Brief

Today is an all out effort with planned rest. Every minute on the minute structured training allows us to complete a set of work (in this case 2 rounds of bar muscle ups and 25 DU) rest for the remainder of the time and then hit the next set – again here a 30/20 cal row.

Every 2 minutes complete a set, switching between each. Feel free to start anywhere, but keep the rotations. This is a 24 minute effort, so you’ll do 6 of each (alternating). The intent here is to execute your most difficult vertical pulling movement. So, if you don’t have bar muscle-ups but have chest to bar – get at it! Strict preferred. If you don’t have C2B, go to strict pull-ups.

The row is a solid body of work, so use the warm-up to see what it takes to complete the calories in about :90 or less.  On the row, pick a strong pace you can sustain, as our Endurance class attendees know – lock in your pace and hold it throughout. If you peak in the beginning it’ll be tough sledding to the end.

Tips – Guys to hit 30 calories in :90 you need to average 1,205 pace +/- … ladies for 20 calories, 790 +/- cal/hr. Keep the intensity, use the extra time to chalk up and then attack the next set. These are meant to be mini sprints, so go after it!

Strength work

Hang Squat Snatch + OHS  1-2

WOD – “It’s all in the hips”

5 Power Snatch (115/75)
10 Broad Jumps (6ft per jump)
100′ Farmer Carry (70/40)
EMOM -3 Burpees (begin w/ burpees)
5 rounds for time

WOD Brief

The burpees every minute and the workout begins with the burpees.

The goal today is to learn how to use your legs and hips under fatigue. Coming off the snatches the broad jumps will get difficult. This is a WOD that’ll reinforce and build your ability to reach full extension while also creating power through the snatch. The more efficient maximization of movement the faster you’ll complete this task oriented effort.

This week kicks off a big week of training with some complex gymnastics and some opportunities to go very heavy. We have planned the training to balance the planes of movement and energy systems. Looking forward to a great week post Wodapalooza 2018.

Strength work

Front Squat: 3-3-3-3-3

WOD – “Hurry up and wait”

20/15 cal ski
20 Front Squats (115/75)
20/ 15 cal ski
20 Front Rack Walking Lunges (10/side)
3 rounds for time

WOD Brief

Fresh legs today for the front squats today should allow for a final training day of the week. The idea here is to get heavy and dial in technique. Tomorrow NBK is hosting a barbell clinic focused on the Jerk, so we are aiming to prep and build across these two days for those athletes able to attend.

High heart rate intensity straight into a light front squat is the idea here and right back into the ski. Please go hard here. The walking lunges need respect as this will be an aggressive position. Keep it balanced and when the lunge is done, ramp back up on the ski.