CrossFit Nickel City – WOD
A: Pull-Up Warm-up 1 (No Measure)
20s Dead Hang + 10 Scap Pull-ups
20s Front Support Hold + 10 Scap Push-ups
15s Hollow Hold
15s Arch Hold
B1: Metcon (Time)
Top of the Pull-up Hold: 1 x Max, then 4 x 60-70%.
– Sub “Australian” Row Top of the Pull-up be as vertical as possible
Australian Row: 1 x Max, then 4 x 60-70%
Pull-up Eccentric w/ 3-5 lower: Accumulate 10-15, rest as needed
Push-up: 3-4 x 5-10, rest as needed
Skull Crusher x 6-8
SA Banded Tricep Extension x 10-15/s
You do B1 OR B2.
If you don’t have a pull-up, then do this!
B2: Metcon (AMRAP – Reps)
False Grip Ring Row: 3 x 10-15, rest as needed
Low Ring Transitions: Accumulate 10-20
– Increase difficulty by increasing height of rings or raising feet off the ground
Top Support Hold: 1 x Max, then 3 x 60-70%, rest as needed
Bottom Support Hold: 1 x Max, then 3 x 60-70%, rest as needed
Strict CTB Chin-up: 3 x AMRAP, rest 60s
Strict Ring Push-ups (w/ Rings Turned Out): 3 x AMRAP, rest 60s
If you are able to perform 10 strict pull-ups and 10 strict ring drips, then do this!
C: Metcon (No Measure)
Curl Up x 5-10
SL Pike Hold x 10s/s
Side Plank Hip Tap x 10/s
- January 21, 2020
CrossFit Nickel City - WOD
A: Back Squat (3 x 8-10, rest 2:00-3:00 minutes.)
B: Metcon (Time)
6 Rounds for Time:
20/15 UB Wall Balls
Time Cap: 15 Minutes
Intent: Lower body endurance/aerobic work.
*If you break the wall balls, you must perform 5 burpees
If you know these reps/paces will be unattainable for you to hold then speak to a coach about making this a more friendly workout for you.