Don’t forget there are no regular evening classes this Friday, February 21st as we are hosting our in-house partner competition. If you are interested you can still sign up, all you need is a friend and a fun team name!
CrossFit Nickel City – WOD
A: Pull-up Warm-up 2 (No Measure)
10s SA Hang/s + 10 Scap Pull-ups
10s SA Side Plank/s + 10 Scap Push-ups
10 Hollow Rocks
10 Arch Rocks
B1: Metcon (Time)
Top of the Pull-up Hold: 4 x 10-15s, rest as needed.
– Sub “Australian” Row Top of the Pull-up be as vertical as possible
Top Half of Strict Pull-up w/ 1-3s Pause at Bent Arm: Accumulate 10-15 reps for quality, rest as needed.
Bottom Half of Strict Pull-up w/ 1-3s Pause at Bent Arm: Accumulate 10-15 reps for quality, rest as needed.
Banded Pull-up w/ 3-5s lower: x 3-7
Bicep Curls x 8-12
3 Kipping Swings + 3 Knees-to-Chest: 10-15 “reps” for quality, rest as needed.
– Focus on getting your knees as high as possible.
B2: Metcon (AMRAP – Reps)
False Grip Top of the Ring Pull-up Hold: 4 x 10-15s, rest as needed.
Strict Ring Muscle-up Box Assisted (low rings): Accumulate 20 for quality reps, rest as needed.
– Top of feet will rest on the box and box will be behind the athlete.
Russian Dip (off boxes or jerk blocks): Accumulate 15-30 reps, rest as needed.
Strict Rope Pull-up: 4 x AMRAP, rest as needed. Switch top hand each set.
Ring Swing + Ring Pull-to-Hip: 2-3 x AMRAP, rest as needed.
Bar Muscle-up Eccentrics: Accumulate ~10.
Bar Muscle-up Box Assisted: Accumulate ~10.
C: Metcon (No Measure)
Parallette Tuck Hold x 5-20s
10 Gymnastic Crunches
10s Hollow Hold