WOD-News

Passionate and putting in the work – Christian B.

Skill

Handstands, walks, and taps

WOD – “Razor edge”

25 GHDSU
Farmers Carry 1 lap / bear hug sandbag carry (80/60)
25’ HSW
400m Run

WOD Brief

Great positions while being inverted is a skill that you can develop. Today we’ll put in the time to work on progressions that safely allow you to build out these positions. Whether you’ve never been in a handstand or are fighting to walk a few more feet – we will build on that strength today!

Take the time to warm up the shoulders and wrists today. Then work up in the progressions. Slow is smooth in the handstand position, so if you are working taps and have them … do them slower. Focus on the balance and shifting the weight.

The WOD begins with 25 GHDSU … if you don’t have GHD sit ups, use the ab mats and GO GO GO! Straight to a bear hug sandbag carry around the building. The handstand walks can be done in small sets, so if you are working these go get them. You should really spend no more than :60 here, so please move on if you timeout. Bear Crawls and wall walks will be a nice scale for today. Focus on the good positions so we train good movements.

Finally, the round is complete after a quick 400m run … our parking lot is beautiful but feel free to hit the trueform if that is your preference today..

Have fun – tomorrow we return to heavy bar overhead, so eat well tonight.

Box Brief

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Congrats to Woody for all the personal records and accomplishments, you are the winner of our Dapper Community Award w/ Dapper Cuts here in Historic Roswell

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.

Strength and Skill Work

Prep and warm-up

WOD – “Weight Lifting Wednesday”

20 min EMOM
Even: 1 Clean and Jerk
ODD: 1 Snatch
At 25:00
2k Row for time

WOD Brief

Today we focus on hitting these two movements heavy on a one minute clock. We will move through progression and wod prep on the positions and then setup based on our relative skill level. If you don’t have these movements we will scale to ensure you get a solid training today with either lighter bars and a couple reps a round, or adjust the training to something entirely appropriate for you.

Athletes will begin on the Clean and Jerk at 0:00 and complete one good lift (if you are still getting up in weight, feel free to hit a double or triple.). On minute 1:00 athlete will then complete snatch. Each movement gets one minute, work with the coach on setup and look for cues and corrections after every repetition.

The beautiful thing about this setup is we can really dial in positions, get heavy, and correct without the high heart rate found in the classic CrossFit WOD.

Alternate movements:

Cleans (power, or squat), Front squat (w/ barbell or a KB in goblet), Jerk from the rig or a push press.

Snatch – high pulls, snatch from a box, snatch dead lift + snatch balances.

**IF YOU adjust to an alternate movement consider adding 2-4 reps per minute.

For everyone by the time we are in the last 6 minutes these should be heavy, and the last 2 lifts should be lifts you make, but are the max for the day – if you miss a lift in a round, try and strip the weight and hit the lift again. If you fail 3 times on the same weight in a round, take a break and then try it in a future round with lighter weight. We don’t want to train BAD form repeatedly (and if you are missing, something is off = bad form, so take a pause and regroup with your coach).

Finally, at the end we’ll clean up and at 25:00 complete a 2k time trial – this means, you are going for your fastest time ever. You will go for your best today. No rope climbs or mixed movements here – just hit the row hard, settle, and then increment up your pace to max ability for the duration.

Box Brief

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.

Skill

Toes 2 Bar and Kip Flow

WOD – “Final Rush”

Run 1600m
60 wall balls (20/14)
50 TTB
40 KBS 53/35
30 BBJO 24/20
20/15 cal assault

WOD Brief

The KIP in the toes 2 bar requires us to really press on the bar. Today we’ll take the time to build out positions in the swing, timing, and pressing movements. Feel free to put bands on the rig w/ a PVC pipe to practice “pressing on the bar” (no, not to hang onto). This is an excellent drill to help engage the right muscle groups as you build your straight arm pulling strength.

The WOD is chipper style – athletes will complete one movement fully before moving onto the next movement. So we’ll run 1,600m (if you plan on running in Murph on the river with us on May 26th, you should very much put a heavy focus here) – of course, scale as you need today.

We will then go through toes 2 bar, kettlebell swings (American which is just off vertical), Burpee box jump overs – no hip opening, but 2 feet down and back please. Finally, the assault bike for an all out sprint.

Chippers are fun because we can attack each part individually at the max speed possible. Since reps are descending we also naturally complete each movement quicker.

Tomorrow we will hit the Snatch and Clean & Jerk in a big way.

Box Brief

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Congrats to Woody for all the personal records and accomplishments, you are the winner of our Dapper Community Award w/ Dapper Cuts here in Historic Roswell

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.

Skill

Double Unders using skill ropes

WOD – “SHRED”

“SHRED”
20/15 cal ski
50 DU
30 air squats
Rest 1:1
5 rounds

WOD Brief

We have new tools to help improve our jump rope skills. Today we’ll take time to improve the rope path and find large sets of success in the doubles. If you are proficient with 30+ DU, get in several sets and then use the heavy rope and or play with the following:

5 singles into 5 double unders, repeat by adding a rep to each. Stop at 15.

The wrist is the key for a great jump rope set – focus on it. The skill ropes don’t work unless you flick your wrist.

The WOD is a flat out sprint. The ski will crank up the heart rate and this should be a hard pace – not 100%, but maybe 90-92%. Straight into the doubleunders will be a challenge. Find a spot on the ground 10 feet in front and just go for controlled sets. Finally you’ll complete air squats at full speed. No technique required on the last movement, so we should be able to close these out in close in under :45 seconds.

Rest equal to the work.

Even though this is 5 rounds aim for 90% effort – if round 1 felt good then keep increasing your intensity in every round. You will surprise yourself in your depth of energy given our training this past 4 month cycle.

Box Brief

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Congrats to Woody for all the personal records and accomplishments, you are the winner of our Dapper Community Award w/ Dapper Cuts here in Historic Roswell

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.

Strength Work

Power Clean

WOD – “Niner”

9 Bar facing Burpees
9 Power Cleans (115/80) (155/105)
AMRAP 9

WOD Brief

Today’s WOD is just long enough to move quick within but not at a sprint. Ideally you take one of two strategies – the first is a pace that is pretty swift and measured where you have even breaths between each movement allowing you to go consistent. The other option is to hit it hard for 3 minutes, moderate it down 5-10% and then go full crazy on the end.

Your goal – is to finish with nothing left; where you wouldn’t go a 10th minute if it was available because you are done.

That is how we finish the week. Together having given our best effort.

The burpees are two feet back and two feet forward, and then jump over the barbell – that is a rep. Power cleans should be unbroken for majority, so elect a weight that allows you to go … midway 5 and 4 sets will be helpful as grip and springiness (is that a word) begins to fatigue.

Box Brief

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.