4/6/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
This WOD looks like a shoulder blaster… but spoiler alert, it’s your mid-line that will wear out first today. The WBs are synchro, and the tuck passes are each pass = 1 rep, but feel free to break the renegade rows as much as you need while ensuring each partner does 20 each round.

TRAINING AND RECOVERY CLUB:
Bad Sleep Last Night? Lower expectations by 20%
Bad Diet Yesterday? Lower expectations by 10%
Partner WODs are for fitness *AND* fun. If you must train today, then chose a Wall-Ball weight, 1 size heavier than normal. 30/20 for men and women would be standard.

Metcon (Time)

1. PARTNER WOD, for time:

3 Rounds

20 Renegade rows, per person (50lbs/35lbs)

30 Synchronized wall ball shots (20lbs/14lbs, to a 10’/9′ target)

50 Medicine ball seated tuck to pass (20lbs/14lbs)

L3 – As Rx

L2 – 35lbs/25lbs, 14lbs/10lbs WBs

L1 – 25lbs/15lbs DBs, 10lbs/8lbs WBs

*Utilize loads that allow for first set of each movement to be completed unbroken

2. ACCESSORY WORK

3 Rounds, NOT for time, alternating with a partner:

100ft Double kettlebell front rack walk

100ft Kettlebell farmers carry

*One person does the 100ft front rack walk and the farmers carry, then the next person goes.

Notes:

This is a post workout finisher. Utilize loads, on the carries, that allow for each set to be completed without putting the kettlebells down.

3. COOL DOWN

1:00 Foam roll low back

1:00 Foam roll t-spine

1:00/1:00 Couch stretch