CrossFit
June 22, 2019
CrossFit
July 8, 2019

BEST

CrossFit NCS – BEST

Warm-up

Males – 21-15-9: Calorie Assault Bike

Females – 15-12-9 Calorie Assault Bike

After each round, where we aim to grow intensity, complete:

3 Spiderman + Reaches (each)

6 Good Mornings

6 Back Squats

3 Walkouts

6 Strict Presses

6 Front Squats

Empty Barbell.

2 Rounds:

10 Hollow Rocks

:15s Superman Static Hold

10 Pausing Glute Bridges

:15s Handstand Hold Stretch

1 Set:

1:00 Thoracic Opener (Barbell)

Front Squat

Not for time, resting 1:30-2:00 between sets:

3 Reps @ 60%, 1 Rep @ 70%

3 Reps @ 65%, 1 Rep @ 75%

3 Reps @ 70%, 1 Rep @ 80%

Following our single at 80%, we have completed 12 reps at weights that will allow us to move better during the heavier attempts. Take 10:00 following to build to a heavy triple for the day.

WalMart (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 30:

12/9 Calorie Bike

10 Medicine Ball Squat Jumps (30/20)

5 Power Clean and Jerks

1st 6 Rounds: 95/65

2nd 6 Rounds: 115/85

3rd 6 Rounds: 135/95

4th 6 Rounds: 155/105

Partners cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).