4/11/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is a bit of a choose-your-own-adventure. With so many movements, and the quick pace, remember that the focus of a Tabata is on increasing total value, and minimizing your lowest rep scheme. Having all of your rounds be the same reps is much more impressive than getting a really high number on round 1, and 3 reps on round 8. Also, don’t underestimate how tired your legs and abs will be when you get to the BJOs and Snatches. Be smart with your goals.

TRAINING AND RECOVERY CLUB:
Bad Sleep Last Night? Lower expectations by 20%
Bad Diet Yesterday? Lower expectations by 10%
If you want to work on growth today, try to scale the weights to hit each movement unbroken for as many sets as possible. If that means you die off *a little* that is ok, but nothing more than 10-20%. If you want to use today as a recovery, go weight-less on the lunges, do box step ups on a lower box, and go very light on the KBS. Using a 5-10# steel plate for the snatches could be a great recovery tool today.

Metcon (AMRAP – Reps)

1. WOD

Tabata for each exercise before the 2:00 rest.

Back rack reverse lunge

2:00 Rest

Sit-ups

2:00 Rest

Box jump overs

2:00 Rest

Dumbbell hang power snatch (alternate arms each :20 interval)

L3 – 75lbs/55lbs, 24″/20″ Box, 50lbs/35lbs DBs

L2 – 55lbs/35lbs, 20″/16″ Box, 35lbs/20lbs DBs

L1 – Body weight lunges, reverse sit-up interval :10 work/:20rest, choose box that allows for at least 5 reps each round, choose a weight that you can keep moving the entire work interval

*Record total reps

2. COOL DOWN

2 Rounds

0:20 Up dog

0:20 Down dog

0:20/0:20 Samson stretch

0:45 Upper back roll