BEST
May 13, 2019
CrossFit
May 15, 2019

BEST

CrossFit NCS – BEST

Warm-up

3 Rounds:

1:00 Light Bike, Row, or Ski Erg

15 GHD Sit-Ups

9 Hand Release Pushups

15 Hip Extensions

9 Strict Presses (empty barbell)

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

Specific primer for “Front Runner”:

At a warm-up pace on the runs, with a loading lighter than our workout weight:

200 Meter Run

3 Power Clean and Jerks

100 Meter Run

2 Power Clean and Jerks

Rest as needed, followed by a build to our workout power clean and jerk weight.

Running now at our workout pace, 1 Round:

100 Meter Run

1 Power Clean and Jerk

100 Meter Run

2 Power Clean and Jerks

Completing a second run allows us to elevate our heart rate up a touch before we move into a touch and go set of 2 reps. Following, rest 4:00, and begin.

Metcon (AMRAP – Reps)

“On the 1:30” x 7 Rounds:

15/12 Calorie Row

Time Remaining – Strict HSPU

Each 1:30 interval starts with the buy-in row. In the time remaining, athletes accumulate reps on the wall. No break between rounds – clock continues to run. Let’s record all seven rounds, to gauge our consistency.

Split Jerk (5×2)

Set #1 – 70% of estimated 1RM Split Jerk

Set #2 – 75%

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

Front Runner (Time)

For Time:

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

Barbell: 165/110