Author: crossfitnbk

Strength work

Push Press: 3-3-3-3-3

WOD – “Little Havana”

27/21 Cal Row
21 DB Snatch (50/35)
15 Cal Assault
9 HSPU
AMRAP 20

WOD Brief

Push Presses should be worked up to a heavy set of three ACROSS. Meaning, take 3-5 minutes at least to work up to a heavy weight, and then hold that heavy weight for 3 across 5 sets. If you get to through the 3rd set and feel you have a lot in the tank, no worries ADD weight for 4 and 5. You should be done at the end.

This WOD will challenge our strength endurance and so the sets should be broken up on the snatch and HSPU to avoid hitting fatigue. Hit the snatch with a pace you can hold solid with the lighter weight, these should be manageable. The HSPU are best broken to 70% of your max set capacity (so if you can do 10 unbroken all day long, maybe go for sets 6 and 3).

This is a longer time domain, so strive to keep a good intensity, scale accordingly.

Skill work

Muscle Up Transitions

WOD – “15.3”

7 Muscle ups
50 Wall balls (20/14)
100 DU
AMRAP 14

WOD Brief

Transitions on the rings demand a specific degree of strength, body shape, hand placement, and muscle memory. Today our skill work has 7 variations to allow you to focus on strict to kipping ring muscle up transitions. Please work up in difficulty, practice, and take the time to work the finer points. If you are on the low rings maintain tight shapes (identical to what we do on the bar work, but now we are on freely moving rings), focus first on strict movement with tight upper body positions. As you accomplish strict transitions (toes -> box to higher box), feel free to then add a kip. Have fun and take notes on what aspects are difficult for you. Share that with us and we’ll put a progression together to address those opportunities.

The WOD is a benchmark that you may have done as prescribed or scaled. Pick the adjustments that fit your skillset. If you can use the same scale as previously go ahead and lets get a baseline! The official scale for 15.3 is 50 wall-ball shots 200 single-unders. Our recommendation for NBK athletes is to use muscle-up transitions in the scale to build this capacity and ultimately improve your technical gymnastics abilities.

Wall balls ideally are done in moderate blocks so as to preserve your shoulders for the extra rounds you’ll get in this AMRAP.

Engine Day WOD 

30 second Assault bike (GOAL is 20/15 cals)
Into
2:30 row at 2k pace
X5 rounds
Rest 2 min between sets
(for max cals and further possible Row)

WOD Brief

An often missed aspect of fitness, today’s engine day has a potent benefit. It serves 3 purposes – it exposes a weakness if it exists. It help us get better, and finally it gives us individually feedback.
The trueforms are the substitute for those looking to improve their run! Assault bike should be lactic. Pace should be a hard effort that is sustainable for no longer than :60

Row will be between 1k-2k pace

Gabby

WOD – “HBD GABZ”

“HBD GABZ”
22 Pull ups
22 Deadlifts (185/125)
22 Burpee Box Jump overs (24/20)
AMRAP 9
Rest 4 min

AMRAP 9 (repeat)

WOD Brief

Happy National College Football Championship Game Day and GABZ BIRTHDAY!! We have a toasty program this week – we will test our high intensity with a moderate bar today, improve our engines tomorrow, and then the rest of the week will escalate in time domains and work. Please eat, mobolize, and follow each day’s recommended adjustments to hit the stimulus (fancy way of saying getting the intended biological health improvements).

Today we need to go hard, recover, and then hit the same body of work again. Go big sets on the first round, and then begin breaking your sets in the first AMRAP. Use the rest to release the forearms and move into the 2nd AMRAP with a plan using short sets with short rest.

Scale reps and weight to elements that allow you to maintain a moderate to high intensity without accumulating a lot of eccentric loading.

Calvin, 427lbs for 2, Dec 23 2017

Heavy Strength and Double Under Technique

Back Squat 4-4-4 with Double Under Control Drills

WOD – “Unbroken”

“Unbroken”
20 KBS (53/35) (70/53)
40 DU
20 Wall Ball (20/14) (30/20)
40 DU
5 Rounds for time

WOD Brief

Heavy day today with these back squats. Take the time to get up to weight and then make these very heavy. During the rest we will coach through double under control work. The double unders will allow us to recover the legs while taking important time to become better at double unders. We will have control drills for each level of athlete. Intent of the DU drills are to gain better fluidity between the jumps and gaining better rope awareness (through speed management). These are accomplished through rotational timing and bounding (which we will be pre-activating in our warmup today)

The WOD name is our intention today – please go unbroken. If you go for RX+, you must go unbroken. This will be a great way to end the week wrapping up the New Year start. Focus on your hip drive in the KB to make the double unders flow. Wall Balls you can speed up by pulling the ball down vs. waiting for gravity to do the job. These adjustments will shave off minutes from your time and increase the stimulus. Making it better for our fitness and heath.