Power Clean Metcon
7 Rounds for Time:
15 Wall Balls 20/10, 14/9
10 Chest-to-Bar Pull-Ups
5 Power Cleans 205/135
The barbell should be on the heavy side for today and likely done as singles. Sub regular Pull-Ups, Jumping Chest-to-Bar Pull-Ups, or scale volume as appropriate. Aim to do all the Wall Ball sets unbroken.
Post time and Rx to comments.
Exposure 2 of 8
10 Dumbbell Lying Triceps Extensions
Post work to comments.
Scott M. High Pulls his way through Fight Gone Bad 2016 in this great photo by Kate R.
Not For Time, A Primer
By David Osorio
Editor's Note: It's been a while since we've dipped into the archive, so we thought we'd bring you some essential reading for your Sunday. Ever wonder why we program "Not for Time" work and what the purpose of this work is? Well, Coach David answers those quesions here. And don't forget that there's a wealth of material in our CFSBK Articles & Media section. This article was originally posted on 6.27.12.
CFSBK programming often includes "Not For Time" (NFT) assistance work either on top of or instead of traditional CrossFit "For Time" conditioning. We usually use this method of training 1-3 times per week as a supplement to our primary lifts and conditioning tests. The value of this work can't be overstated and in this article we'll discuss the rational behind NFT work.
Most NFT workouts generally fall under the title "assistance work" because their intention is to help develop the muscle groups and movement patterns used in our primary lifts and WODs. Sometimes a lagging muscle group might prevent you from properly executing an exercise, especially at load or intensity. For example, if your chest regularly drops when trying to squat heavy, you might benefit from some concentrated low back/hip extension work like good mornings, RDLS, perhaps even heavy kettlebell swings. NFT work is our opportunity to program in different exercises that may not lend themselves well to being timed or performed at maximal weight, but do help you get into better positions when you need it most.
Work on imbalances
NFT work also uses more unilateral (one side at a time) bilateral (alternating sides) and stabilization exercises to promote symmetry and balance. An imbalance in your pressing strength might not be apparent with a barbell, but it can become comically obvious when working with dumbbells. Perhaps your imbalance is actually neurological, you know how to "set your back" but proper abdominal bracing strategies still elude you. A healthy dose of hollow rocks, planks or a variety of other holds can help you identify how to engage and develop different parts of your body. Mobility work would also fall under this category, if you've ever done a workout that included holding a stretch or performing something like an "inchworm" you know we're sneaking in some active flexibility training.
Same movements, different focus
Sometimes we even will take movements that you regularly see in WODs like push-ups, jumping rope and rowing and take the clock away. These are great opportunities to troubleshoot the movements themselves and aim for perfection with every rep without the stress of worrying about what your time or load will be. Instead, you can still get a significant stimulus by focusing on whatever you struggle with most about that movement. It could be coordination, range of motion or strength at a particular position in the lift. Whever your case may be, slow down and do it right so you can speed up and do it right later.
The take home message is that the better you can become at a wide variety of exercises and types of workouts, the more well rounded and successful of an athlete you can become. We hope this gives you some food for thought the next time a NFT workout comes up and what our thought process is behind it. As always, we're always experimenting with new concepts and protocols to help you guys and gals achieve get better inside and outside the gym.
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