July 6, 2019
July 9, 2019


CrossFit NCS – BEST


2 Rounds, Not for Time:

1:00 Light Row

6 Slow Scap Retractions – Video

5 Walkouts – Video

4 Spiderman + Reach (each side) – Video

3 Russian Baby Makers – Video

Into 2 Rounds, Not for Time:

1:00 Light Bike

:30s Cossack Squat – Video

:30s Warrior Squat – Video

5 Waiter Squats (each side) – Video

Into 2 Rounds:

1:00 Thoracic Opener (Barbell) – Video

1:00 (:30s each side) Dorsiflexion – Video

Front Squat

5 Sets:

1 Tempo Pausing Front Squat

1 Front Squat

Tempo: 5s negative, 3 second pause in bottom. Regular stand.

Set #1 – 60% of 1RM Front Squat

Set #2 – 65%

Sets #3+4+5 – 70%

Jack Daniels (Time)

For Time:

1,000 Meter Run

50 Thrusters (45/35)

30 Pull-ups

Body Armor

3 “Giant Sets”:

9 Romanian Deadlifts

15 Weighted Glute Bridges

27 GHD Sit-Ups

Rest 2:00 between sets.

On the Romanian deadlifts, we are looking to lower the bar as close to the ground as possible, with two checkpoints:

1) No loss in position. This movement is only as good as how well we perform it. If we feel our back rounding at all, let’s not go as low.

2) We are able to maintain a soft (not locked) knee that is close to extension. Unlocking the knee is important here – this is not straight leg deadlift.

Build steadily over the course of the three sets, with the intention being that all nine reps are unbroken each time.

On the weighted glute bridges, let’s elevate our elbows on a bench or platform to allow for a deeper range of motion at the hip joint. A barbell can be used well here. Same intentions as the Romanian deadlifts – let’s move well, and unbroken here.