MVMT
August 11, 2019
CrossFit
August 13, 2019

BEST

CrossFit NCS – BEST

Warm-up

1 Round:

20 Calorie Easy Machine

5 Inchworms Video

15 Calorie Moderate Machine

5 Inchworms Video

10 Calorie Fast Machine

5 Inchworms Video

Into…

2 Rounds:

15 Russian Kettlebell Swings (Light Weight)

20 Alternating Reverse Lunges (No Weight)

Barbell Warmup Video

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

*For specific movement prep for each workout, see corresponding “Workout Prep Notes”

Strict Press From Push Jerk Receiving Position

For Quality:

3 Sets of 5
The focus on this strict press variation is to hammer home the receiving position of the push jerk

You can build in weight, but keep the loading light enough that it preserves the quality of the movement

Rest as needed between sets to maintain solid positioning

Pausing Push Jerk (3×3)

For Quality:

3 Sets of 3

*Pause For 2 Seconds in Dip & Catch

Push Jerk (EOMOM 10 x 3 )

Every 2 Minutes x 5 Sets:

3 Push Jerks

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 70%

Set 5: 70%

Beef Jerky (AMRAP – Rounds and Reps)

AMRAP 12

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges

7 Push Jerks (165/115)