May 7, 2019
May 13, 2019


CrossFit NCS – BEST


3 Rounds:

1:00 Light Bike, Row, or Ski Erg

15 GHD Sit-Ups

9 Hand Release Pushups

15 Hip Extensions

9 Wall Squats – Video

2 Rounds:

5 Good Mornings + 5 Back Squats + 5 Elbow Rotations

:30s Wrist Stretches – Video

5 Deadlifts + 5 Hang Muscle Cleans + 5 Strict Presses

1 x :20s Handstand Hold Stretch – Video

Handstand Push-ups (Strict. One attempt.)

Strict Handstand Pushups

1 Attempt for Max Repetitions

Checking in for a screen shot of where we are. Last completed at the start of the month (April 2nd).

If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.

Two options for completion:

Dumbbell Strict Presses

Barbell Half Presses

Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.

Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.

Metcon (Weight)

On the 2:00 x 5 Sets:

3 Power Cleans

1 Pausing Push Jerk + 2 Push Jerks

Set #1 – 65% of 1RM Clean and Jerk

Set #2 – 70% of 1RM Clean and Jerk

Sets #3+4+5 – Build to a heavy complex for the day.

On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.

The Chief (AMRAP – Reps)

5 Rounds:


3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

Total reps across all 5 rounds is score.