August 5, 2019
August 7, 2019


CrossFit NCS – CrossFit


WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

30 Seconds

Inchworm to Push-up

Glute Bridges

Up Dog

Push-up Shoulder Taps Click Here

Right Leg Glute Bridges

Down Dog

Push-up Plank to Front Plank Click Here

Left Leg Glute Bridges

Active Dive-bombers Click Here

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY (12:00 – 15:00)

Front Rack Stretch: 1 Minute

Click Here

Child’s Pose: 1 Minute

Click Here)

Wrist Stretch: 1 Minute

Click Here

TEACHING (15:00 – 25:00)


Close the Gap

Our focus on the toes to bar is pressing down on the bar to close the shoulder angle. This active press down with straight arms helps athletes maintain a rhythm to their kip and create space to get the feet up the bar. A lack of upper body engagement can result in the “pendulum swing” we often see with this movement.

Movement Prep

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Metcon (Weight)


Build to a Heavy Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean
Part 1 is more of a skill complex than a strength complex

The complex doesn’t need to be completed touch and go, rather for quality

Nowhere Fast (Time)

For Time:

50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar

Prioritize fast transitions to and from the barbell to give yourself time to accumulate reps

We’ll probably have about 40-45 seconds of work on the barbell each round


Try to get the toes to bar unbroken every round

It’s a fairly small number and going unbroken gives you more time on the bar


A couple options here:

Go one or two big set at the beginning to get a big chunk out of the way, followed by single reps to finish it out

Go singles from the very beginning and find a steady pace to hold throughout