2/27/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The key today is picking the right weight for the Deadlift. We want every round to be completed in no more than 3 sets. There are 72 deadlifts today, so be smart! Form is king! 185/125 will start to feel very heavy. Each set of jumping should take no more than 1 minute. Use the warm up to find a target number of DUs if you are starting to have them consistently, or just use speed steps today. Faster athletes could finish this in under 6 minutes, and there will be a 12-minute cap. When in doubt, scale for speed today.

Metcon (Time)

1. WOD

For time:

50 Double unders

27 Deadlifts

50 Double unders

21 Deadlifts

50 Double unders

15 Deadlifts

50 Double unders

9 Deadlifts

50 Double unders

L3 – 185lbs/125lbs

L2 – :45 of attempts, 155lbs/105lbs

L1 – 25 speed steps, DL reps:21, 15, 12, 9, use a load where 3 sets are spectacular

2. CORE STABILITY

For quality, 10:00 of:

0:15 Plank hold on elbows

0:15 Side plank, right

0:15 Plank hold on elbows

0:15 Side plank, left

3. COOL DOWN

1:00/1:00 Heel toe hamstring stretch

1:00/1:00 Couch stretch