August 13, 2019
August 15, 2019


CrossFit NCS – CrossFit


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

60 Seconds

Easy Bike

PVC Straight Leg Swings (30 Each Side) Click Here

45 Seconds

Moderate Bike

PVC Pass Throughs Click Here

30 Seconds

Fast Bike

PVC V-Ups Click Here

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Romaninan Deadlifts

5 Front Squats

TEACHING (12:00 – 25:00)


Push Away

There are two places we want to “push away” during the chest to bar. We can think about pushing away as we’re making our way up to the bar. Pushing away from or down on the bar with straight arms allows athletes to get further behind. Getting further behind the bar in the back swing is going to make it easier for them to make chest contact at the top. The second place we can push away is at the top. Bench pressing the bar away from the body enables athletes to maintain a better rhythm to their kip swing that dropping straight down.

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Movement Substitutions

Reduce Reps

Banded Chest to Bars or Pull-ups

Jumping Chest to Bars or Pull-ups

Ring Rows


Push Away

The upper body action stays the same as the chest to bar. Pressing down with straight arms to get further behind the bar is the goal. With the lower body, after the feet make contact with the bar, the goal is to aggressively push the heels down and back to maintain the rhythm. When the feet slowly return to the arch position, it can disrupt the timing between the lower body and the upper body, causing athletes to swing around. Push the feet away from the bar and behind the body.

Movement Prep

5 Knees to Waist

5 Knees to Chest

5 Toes to Bar


Ninja Turtle (Time)

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

12/9 Calorie Assault Bike

Working through 5 fast paced intervals today

Rounds begin on the 0-4-8-12-16

Looking to have somewhere between 1:30-2:00 of rest before starting the next round

Score is the slowest interval of the 5


Choose chest to bar and toes to bar variations and/or rep schemes that you can complete unbroken every round


Choose a moderately heavy barbell weight, but one that you can complete unbroken each round