BEST
May 8, 2019
CrossFit
May 14, 2019

BEST

CrossFit NCS – BEST

Warm-up

2 Rounds, Not for Time:

1:00 Light Row

6 Slow Scap Retractions – Video

5 Walkouts – Video

4 Spiderman + Reach (each side) – Video

3 Russian Baby Makers – Video

Into 2 Rounds, Not for Time:

1:00 Light Bike

:30s Cossack Squat – Video

:30s Warrior Squat – Video

5 Waiter Squats (each side) – Video

Into 2 Rounds:

1:00 Thoracic Opener (Barbell) – Video

1:00 (:30s each side) Dorsiflexion – Video

Snatch Warmup

Empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Overhead Squats

Add a very light load, followed by:

5 Muscle Snatches

4 Overhead Squats

3 Pausing Snatch Balances (2s pause in catch)

Skill / Strength

Back Squat

Set #1 – 4 Reps @ 72%

Set #2 – 2 Reps @ 78%

Set #3 – 4 Reps @ 72%

Set #4 – 2 Reps @ 82%

Set #5 – 4 Reps @ 72%

Set #6 – 2 Reps @ 86%

Back Rack Lunge (2 Sets of 14 @ 40%)

2 Sets of 14 @ 40%

Percentage based off current/estimated 1RM Back Squat.

Each of set is 7 reps per leg, for the total of 14.

Rest as needed between sets.

In the back rack reverse lunge, we are looking to find a 90 degree angle in our front leg at the bottom of the lunge. This requires a decent step backwards, reaching behind us. Keeping our shoulders stacked on top of our hips, our aim is to find the vertical shin bone at the bottom, and pull ourselves to a standing position.

What we are not looking for, is a push from the back leg in the movement. Instead, using the hamstring and glutes in the lead leg, pull ourselves forward and up.

As with any lunge, let’s also be mindful of our knees. In standard squats, we can harness the elastic rebound, but here, we have bone to floor contact. So let’s kiss the ground with the knee, but avoid the rebound.

Metcon (Weight)

Alternating “On the Minute” x 10 (5 Rounds):

Minute 1 – 3-Position Power Snatch

Minute 2 – 3-Position Squat Snatch
Alternating “On the Minute” x 10 (5 Rounds):

Minute 1 – 3-Position Power Snatch

Minute 2 – 3-Position Squat Snatch

In both movements, the starting positions are the same.

Rep #1 – High Hang. Pockets, with shoulders over the bar and a slight knee bend.

Rep #2 – Hang. Knee level, with shoulders over the bar and shin bones vertical.

Rep #3 – Floor. A full repetition.

Body Armor

3 “Giant Sets”:

Max Strict Ring Dips

12 Barbell Bent Over Rows

18 Weighted Glute Bridges

14 Weighted Sit-Ups (DB across chest and anchored feet with DB)

200 Meter Double Dumbbell Carry*

Rest 2:00 between efforts.

On the 200m Double Dumbbell Carry:

First 50 meters – One DB overhead, one DB front rack.

Second 50 meters – Same as first 50m, but changing sides.

Third 50 meters – Hang position (farmers carry).

Fourth 50 meters – Both in front rack position.

Athlete’s choice on all loadings.

Not for score, but for quality movement.

Click “Workout Prep Notes” for details on each movement.

In all of the weighted movements above, we are looking to complete each set “unbroken”. If we are not able to, we chose a weight just a bit too heavy. We want this to feel equally as metabolic as it is stamina based.