June 1, 2019
June 15, 2019


CrossFit NCS – BEST


3:00 Tempo Bike

1st minute slow, 2nd minute moderate, 3rd minute moderate/fast.

3 Rounds:

3 Spidermans each side – Video

12 Hollow Rocks – Video

3 Walkouts – Video

12 Superman Rocks – Video

3:00 Tempo Bike

1st minute slow, 2nd minute moderate, 3rd minute moderate/fast.

If we have access, CrossOver Hip Halo Activation.

3 Rounds:

7 Pushups

5 Elbow Rotations (empty barbell)

3 Pausing Strict Presses (2s pause overhead)

1:30 Laying Front Rack Stretch – Video

If we have access, CrossOver Symmetry Activation.

Strict Handstand Push Up (AMRAP – Reps)

12 Sets for Time:

30% of Max Strict HSPU

Last week, we completed 10 sets at 30%. Using the same number, we are increasing to 12 sets.

Inside this piece, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.

If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 6 unbroken strict handstand pushups for time.

On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3. Let’s choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:

Elevated Platform Strict HSPU

Strict Presses with Dumbbells

If we move towards the elevated platform, we want to be wary of what the platform can train – that specific range of motion. If it is to build comfort and confidence in the HSPU, that’s a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.

Push Jerk

5 Sets of 2:

Pausing Push Jerk

1s Pause in Dip, and Catch

Followed by…

5 Sets of 1:

Push Jerk

On the first part, we have 5×2 pausing push jerks. In this movement, we have (2) pauses – in the dip, and in the catch. With a single second at each position, this is a chance to confirm our movement. The first pause is in the same position as our jerk drives from before… quarter squat. Our second pause is in the same quarter squat, as we receive the bar overhead. This affords us a chance to ensure that our butt is not only back on the dip/drive, but when the barbell is locked out overhead.


Set #1 – 50%

Set #2 – 55%

Sets #3+4+5 – 60%

On the following Push Jerks, let’s build to a heavy for the day. With the option of a warming lift or two prior to, let’s start our 5×1 @ 70% and climb from there. Heavy today, but not an all time max. Let’s instead confirm the positions we drilled in the earlier parts with now more challenging loads… and fight off the bad habits.

Bel-Air (AMRAP – Rounds and Reps)


40 Double Unders

20 Dumbbell Hang Clean & Jerks (50/35)

40 Double Unders

20/15 Calorie Row