4/16/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
This is a reverse of two weeks ago, with a gentle climb in weight across the sets. The set of 10 is always a bit of a gamble at the start, but make aggressive choices after that. The sets of 4 and 2 should be quite hard. If you need a stronger focus on technique, consider box squats for the entire workout today.

TRAINING AND RECOVERY CLUB:
Bad Sleep Last Night? Lower expectations by 20%
Bad Diet Yesterday? Lower expectations by 10%
For recovery today, consider this bold choice: Box squats that stay with the same weight the entire time. Whatever you do for 10, you will do for all remaining sets, but add a gentle modifier to make things slightly more challenging. Consider adding chains, on the later sets, or hanging 5 or 10 pound plates from rubber bands hung on the end of the barbell. Make today about having fun with the bar: not “maxing”.

Back Squat (Every 4:00 for 20:00 (5 sets) Back Squat)

Set 1: 10 reps

Set 2: 8 reps

Set 3: 6 reps

Set 4: 4 reps

Set 5: 2 reps

Metcon (No Measure)

2. CORE AND STRETCH

3 Rounds (NOT for time):

20 Banded pulls to toes

20 Straight leg toes to kettlebell

1:00/1:00 Spiderman stretch