Nordic Curls

My hammies (and calves) are cramping just watching this video! That was some intense posterior leg work today! Funny thing; Anthony (featured in the foreground of this video—Vivienne is in the background) was visiting today, and the last time he was here was the last time we did Nordic Curls!!


3 Sets:
2 Push Jerk (3 second eccentric)
6-8 Nordic Curls
50’ Heavy Sled Push

Teams of 2:
3 Rounds:
1k Row
50 Hang Power Snatch (75/55#)
30 Bar Facing Burpees

Got Sleep?

Ever met anyone with back pain? Maybe you are one of those individuals.

The whole idea of “functional movement” is based on performing/exercising movements that allow us to function better in life. CrossFits three pillars of fitness are: Constantly Varied Functional Movement performed at High Intensity

Arguably the most important functional piece in life is to have a supported back and trunk. Everything stems from your midline.

These bent over row exercises are great challenges for our back and midline to stay in a healthy position - which means back muscles contracted in a way that allows the spine to remain neutral. We want to be able to load the spine in a neutral position, not too flexed or extended.

If none of that made sense, take a gander at the pic below of Kevin doing a bent over row, and see if it computes that his back position is what we’re aiming to train and strengthen.



5 Sets:
3 Back Squat with a 3x2x tempo @ RPE of 7
*Goal is to have a weight that athletes can use for all 5 sets at the prescribed tempo
5-7 Reps of Wide Grip Bent Over Row with a 3020 tempo

20 Minute AMRAP:
11 Pull Ups
25 Wall Balls (20/14#)
200m Run