CrossFit
July 31, 2019
CrossFit
August 6, 2019

BEST

CrossFit NCS – BEST

Warm-up

3 Rounds, at low intensity:

18/15 Calorie Row

15/12 Calorie Assault Bike

12/9 Calorie Ski Erg

2 Rounds:

5 Slow Wall Squats – Video

:30s Alternating Warrior Squats – Video

5 Walkouts – Video

1 Round of “Strict Cindy”

1 Round, now at a higher intensity:

18/15 Calorie Row

15/12 Calorie Assault Bike

12/9 Calorie Ski Erg

Into 2 Rounds:

1:00 Thoracic Opener (Barbell) – Video

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

5 Empty Barbell Overhead Squats

Metcon (Weight)

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 69% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack. This is our fourth and final week in this specific 3 Front / 6 Back progression.

Metcon (Weight)

“On the 2:00” x 5 Sets:

1 Hang Snatch High Pull

1 Snatch High Pull

1 Hang Squat Snatch

1 Squat Snatch
Set #1 – 58%

Set #2 – 62%

Set #3 – 66%

Sets #3+4+5 – 70%

Weights on this portion are intended to be on the lighter side, serving as a movement primer for the following workout. We will be moving towards heavier sets on our olympic lifts in the second half of this training cycle, with the focus on the front half, being our stamina squats. Let’s dial in the technique here.

Hang Snatch High Pull and Snatch High Pull

The front two reps of this movement focus on the bar path up the body. Both movements end with elbows high to the outside, with the bar rising to just about heart level. Focus here is elevation on the bar through our hip and leg power – and not through the pull with the arms. They are along for the ride, guiding the bar up closely but not pulling.

Hang Squat Snatch and Squat Snatch

We’ll follow with the same flow from hang to full, but now with the entire movement. Aim here is still to focus on our bar path, visualizing bringing the bar straight up the shirt each rep.

Hot Sauce (AMRAP – Reps)

AMRAP 3:

21/15 Calorie Row

21 Lateral Bar Burpees

Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Bar Burpees

Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Bar Burpees

Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Bar Burpees

Max Overhead Squats (135/95)