April 23, 2019
April 25, 2019


CrossFit NCS – BEST


Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.

Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!”

Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement, can become our worst enemy. Judge less, and practice more. That’s the secret sauce.



Foam Rolling: Thoracic + Lats (Upper Back) – 3:00 Total

Thoracic – With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together.

Lats – Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.

Banded Shoulder Distraction – 1:00 Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Pectoral Mash – 1:00 Each Side

Using a lacrosse ball or a foam roller if a ball is not available, get belly down with one arm behind your back. Bringing the arm behind you back opens up your chest and shoulder in order to allow the ball/roller to find tight areas. Gently move into position, targeting the chest, front of the shoulder, and where the two meet together.

Foam Rolling – Quads and Adductors – 2:00

Start high towards the hip, and work down towards the knee (core to extremity). Mash the quads with a foam roller, slowly moving high at the hip flexor down towards just above the patella(knee bone). After a full pass, from hip flexor to knee, go high to low again but this time on the inside of your thigh (adductor). After a full minute on the first leg, change to the second.

Couch stretch

Pigeon Pose


3 Rounds:

300 Meter Row

15 GHD Sit-Ups

15 Pushups

15 Hip Extensions

Directly into…

3 Sets (with an empty barbell):

5 Elbow Rotations (from the back rack)

5 Strict Presses

Directly into…

2 Rounds:

:60s Laying Front Rack Stretch – Video

5 Light Strict Presses

:30s Wrist Stretches on Box – Video

5 Light Push Presses

Skill / Strength

Split Jerk (5×3)

5 Sets of 3 Repetitions

Sets #1+2 – 70% of 1RM Split Jerk

Set #3 – 78% of 1RM

Set #4 – 85% of 1RM

Set #5 – 90% of 1RM

All taken from the rack. Rest as needed between sets, aiming to keep it to 2:00 or less.

On the Jerk Drive (or Jerk Dip), we are training the mechanics of the start of the lift.

Easily overlooked, it’s in essence the “first pull in our snatch”. If we miss the pull off the ground on the snatch, we know the whole lift goes awry. Although the catch position for the split jerk is one that takes thousands of repetitions to refine, and grabs our eye given it’s different nature compared to other lifts, the dip drive can’t be overlooked.

On this movement, let’s focus on three critical points:

Drive through the heels throughout.

Midline on and strong – we can’t loose any power transfer through a loose core.

Vertical torso. We sit back towards the heels, but the shoulders stay stacked over the hips.

Push Press (4×6)

4 Sets of 6 Repetitions

Set #1 – 73%

Set #2 – 75%

Set #3 – 77%

Set #4 – 79%

Percentages based on your estimated 1RM Push Press.

Building upon last week’s percentages. Rest as needed between sets, with all sets coming from the rack.

Front Squat (6×1)

Tempo Front Squat

6 sets of 1 Rep

– 5 Second Negative

– 3 Second Pause in Bottom

– 3 Second Pause at Parallel

4 Sets of 6 Repetitions

Set #1 – 73%

Set #2 – 75%

Set #3 – 77%

Set #4 – 79%

Percentages based on your estimated 1RM Push Press.

Building upon last week’s percentages. Rest as needed between sets, with all sets coming from the rack.

Heartbreak Kid (Time)

“Heartbreak Kid”

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double Unders

This workout is a benchmark. Please note load and any movement modifications in comments.