May 24, 2019
May 26, 2019


CrossFit NCS – BEST


2 Rounds:

1:30 Light Row or Bike

5 Scap Retractions

10 Slow Air Squats

:30s Alternating Warrior Squats – Video

2 Rounds:

200 Meter Jog

5 Dumbbell Strict Presses, each side

5 Waiter Squats, each side – Video

2 Rounds:

:30s Spiderman + Reach – Video

10 Hollow Rocks – Video

10 Pausing Glute Bridges – Video

:30s Russian Baby Makers – Video

Metcon (Weight)

Part #1 – Clean Primer

5 Sets of 3: Tall Cleans – Video

Part #2 – Clean and Jerk Complex

On the Minute x 6:

1 Clean Pull

1 Hang Squat Clean

1 Jerk

Sets #1+2 – 70%

Sets #3+4 – 75%

Sets #5+6 – 75-80%, based on feel.

Record heaviest weight.

On the tall clean, we are looking to train our speed beneath the bar. Think of the tall clean being the “snatch balance” to the clean. Instead of upward elevation on the bar, we want to pull ourselves down. As we complete this movement, let’s train both our speed beneath the bar, as well as our positioning. Start from our pulling stance (roughly hip width), and transition to our squat stance (roughly shoulder). The integrity of this catch is what makes the difference… not just the speed. Despite it being light loads here (between 30-40%), pretend the bar weighs 2x as much.

On the following complex, we have three reps in each.

Clean Pull – Arms stay long. Focusing on the first pull of the movement, let’s dial in the bar path here. Finish with a big shrug and extension at the hips/knees/ankles, but no pulling of the arms.

Hang Squat Clean – Athletes choice to go from the high hang (high thigh) or from the hang (knee level).

Jerk – Athletes choice to push or split here.

Metcon (Weight)

On the Minute x 6:

Min #1 – 6 Hang Squat Cleans + 1 Push Jerk

Min #2 – 5 Hang Squat Cleans + 2 Push Jerks

Min #3 – 4 Hang Squat Cleans + 3 Push Jerks

Min #4 – 3 Hang Squat Cleans + 4 Push Jerks

Min #5 – 2 Hang Squat Cleans + 5 Push Jerks

Min #6 – 1 Hang Squat Clean + 6 Push Jerks

Barbell Loading – 55% of 1RM

This is intended to be on the lighter side on the loading, but looks can be deceiving. This is a test that is less about absolute strength, and far more about stamina in the movements. Intended to be metabolic builder, we will be building on both this rep scheme and percentage in the coming weeks (after next week’s deload). This is a chance to feel through the combination.

Cement Mixer (Time)

On the 3:00 x 7 Rounds:

400 Meter Run

12 Toes to Bar

Score is slowest round