May 13, 2019
May 15, 2019


CrossFit NCS – CrossFit


Warmup Run

200 Meter Easy Jog

30 Seconds

Plate Hops

Air Squats

Plate Ground to Overhead

Active Samsons

Plate Counterbalance Squats (Press Away From Body During Squat)

Deep Side Lunges

*Warmup completed with 15/10 plate

Modified Barbell Warmup

10 Back Rack Elbow Rotations

5 Pausing Back Squats

10 Front Rack Elbow Rotations

5 Pausing Front Squats

MOBILITY (10:00 – 15:00)

Partner 1: Banded Ankle Distraction (45 Seconds Each Side)

Partner 2: Drop Ankle Stretch off Plate (45 Seconds Each Side)

*If you have a bigger class, alternate partners between the two movements. For a smaller class, everyone can be on the same movement.

Skill / Strength

Front Squat (1-1-1-1-1-1-1)

We are working up to a heavy front squat today. Do NOT force a PR, that’s where injuries occur. Instead, seek a heavier load. Go by “feel”. Your loads should feel good and you should feel confident. PRs will happen in due time.


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

Challenge yourself to go big, ideally unbroken

This is the only place in the workout would we’d stop moving

Fight hard through the big sets of 8 and 10


Runs are more important at the beginning than at the end

Choose a pace that allows for large, preferably unbroken sets on the barbell