Pete Knight, our resident massage therapist
Pre Work
4 Super sets of:
8 Ring dips
8 Body weight bar rows
Fitness, Performance Workout
3 Rounds for time of:
10 Bar facing burpees
15 Push press
20 Sit ups
Fitness: 75/55#
Performance: 95/65#
Post/Vanity work
3 sets not for time of:
12 supinated barbell curls
12 GHD sit ups
Warm up your shoulders really well. Use the crossover symmetry. Do plenty of kip swings before the group warm up.
Skill
Kipping Pull Ups
Fitness Gymnastics
Jumping Pull Ups: Max reps.
Set a bar to elbow to mid forearm and perform 3 max sets of jumping pull ups, as soon as your chin doesn’t cross over the bar anymore, stop. Put in your notes where you placed the bar for future reference.
Performance Gymnastics
Kipping Pull Ups: Max reps.
Take 3 attempts to find a max set of kipping pull ups. Add your three attempts together for one large number. Put in your notes your three different numbers.
*Rest 2 minutes between attempts
Fitness, Performance Workout
Run Forest!!
Complete as many rounds and reps as possible in 15 minutes of:
800m run
8 R/arm Kettlebell Snatches
8 L/arm Kettlebell Snatches
Fitness: 16/12kg
Performance: 24/16kg
Fitness, Performance Strength
Find a heavy single of the following:
1 Power Clean + 1 Front Squat + 1 Push Jerk
Fitness, Performance Workout
Every 4 minutes for 16 minutes:
250m Row
3 Power Cleans
2 Front Squats
1 Thruster
Fitness and Masters: 115/75#
Performance: 155/105#
*Sprint the row and try to go unbroken on the barbell stuff. Score is each rounds total time worked.
R U Rogue?
Fitness, Performance Strength
1.a.
3 Bench Press
Same weight for all five sets
1.b.
8 Strict Toes to bar
5 Rounds, supersetted
Fitness, Performance Workout
Teamzies!!!
In teams of two, complete 2 rounds for time of:
50 Toes to bar
100 Double Unders
50 Dumbbell Snatch 30/20kg
100 Wall Balls
50 Box Jumps 24/20”
100 Stationary Lunges
Mick Bantin out on a weight vest run
Fitness, Performance Strength
4 sets of:
12 Single arm bent over row
8 Glute ham raises
6 Single arm Dumbbell Shoulder press
*Use a band or go to the floor for the GHR.
Fitness, Workout
3 Rounds for time of:
400m run Carrying a plate 45/25#
21 Push Ups
15 Burpees
9 Plate Weighted Sit ups
*Please to do not dump the weight plates from overhead, respect the equipment.
Performance Workout
3 Rounds for time of:
400m run Carrying a plate 45/25#
21 Burpees
15 HSPU
9 Plate Weighted Sit ups or GHD Sit Ups
*Please to do not dump the weight plates from overhead, respect the equipment.
Kate Beath in the buddy carry at Ninja Wars
Fitness, Performance Strength
In teams of two:
Take 10 minutes to establish a 2RM Clean
Fitness, Performance Workout
#1
In teams of two, complete as many rounds and reps as possible in 15 minutes of:
40m Sled Pull 60/40kg
10 Burpees
1 Rope Climb
*Team mates alternate exercise.
#2
In teams of two:
Max barbell Walk in 10 minutes
Abby at her first Advanced Comp: Ninja Wars 2016
Fitness, Performance Strength
1.
3 sets of:
5 X Half kneeling single arm banded Lat pull downs
5 X KB Pull Overs
*Focus on keeping ribs down in both movements. 5 Sec Eccentric on Lat Pull downs. Focus on movements patterns over weight.
2.
Every 2 minutes for 8 minutes:
1 Snatch Balance + 3 Overhead Squats
*From the rack, find a weight that is challenging, but with good technique for the Snatch balance. Try to use the same weight across.
3.
4 X 2 Hang Squat snatch
*Use the same weight across all sets. Add 5-10# from last week’s HSS.
Fitness, Performance Workout
3 Rounds for time of:
10 C2B Pull Ups
20 Deadlifts 185/125#
400m Run
*Fitness: 15 Regular or jumping Pull Ups & 135/95#
Fitness Strength
Find a heavy 3 rep Push press
Fitness Workout
Five rounds for time of:
12 Kettlebell deadlifts
9 Burpees
6 Push Press
Performance Strength
Find a heavy complex:
1 Hang Power Clean + 1 Push Jerk
+ 1 Power Clean + 1 Split Jerk
*As soon as the technique starts breaking down, call it good.
Performance Workout
“DT”
Five rounds for time of:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#
Fitness, Performance Strength
6 X 4 Front Squat @ 80-85% of 3RM
*Final rep of each set should feel heavy.
Fitness, Performance Team Workout
Teams of 2
Row 240 Calories
8 Alt Rounds (4 each)
10 Box Jumps
15 Goblet Squats 24/16kg
20 Sit Ups
*Partner 1 starts on Rower. Partner 2 does 1 round of movements. Switch.
*Both Partners are working at the same time. Time is when both the 240 Cals have been rowed and 8 total rounds are completed.
Treat the pre-work as building strength for learning a Muscle-up. Scale the Muscle-ups in the wod to what you’re capable of to keep moving. We’re going to be seeing more things to build strength for the Muscle-up in the weeks to come.
Fitness, Performance Strength
5 Rounds NFT:
5 Strict Chin Ups
8 Ring Dips
*Add weight if you can.
Fitness, Workout
Complete as many rounds and reps as possible in 12 minutes of:
12 Pull Ups (kip or jumping)
12 Kettlebell SDLHP 24/16kg
200m Run
Performance Workout
Complete as many rounds and reps as possible in 12 minutes of:
6 Ring Muscle Ups
12 Kettlebell SDLHP 32/24kg
200m Run
Cash Out
4 Sets for completion:
4 strict toes to bar
16 Banded good mornings
*Rest as needed
*Scale strict TTB to 8 Kipping TTB or 6 strict knee raises
Coach Courts #nepeancrossfitninjawars
Mobilize the shoulders and hips really good before class so that you can work comfortably in your ROM for the OHS. Work on keeping your chest as upright as possible on the pre-work E2MOM. The focus on the power snatches is the lock out catch position. Work on not pressing out when you catch it. In the Oly-world, that’s no good. Might as well try to lift like the best so we can keep feeling the best.
Fitness, Performance Strength
1.
From the rack.
Every 2 minutes for 10 minutes:
4 reps of:
1 Behind the neck push press + 1 Overhead squat w/2 sec pause in bottom
*Go up weight in each set. Stay tight!
2.
Hang Squat Snatch 3 X 3
*Work on Catch position. Go Technique over weight. Same weight across.
Fitness, Workout
Go Fast!!
3 Rounds for time:
5 Thrusters 95/65#
10 burpees over the bar
30 Double unders or 60 Sinlges
Performance Workout
Go Fast!!
3 Rounds for time:
5 Thrusters 135/85#
10 burpees over the bar
30 Double unders
*Only scale what you have to.