1/10/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
A couple things today: Focus on your breathing for the burpees. Try to be consistent on pacing throughout all sets. Scale the pull-ups to be challenging but Quick. You cannot spend 30-seconds every round getting into the bands, so find ways you can be challenged, but move fast. If going Rx, the goal is that you don’t come off the bar for your 10 reps. Pay attention to what strict is, as in the later rounds your body will want to kip everything! Rope pulls from the floor are a great scaling option for those without pull-ups today.

Metcon (Time)

2. WOD (~20:00)

For time:

10 Rounds

10 Burpees

5 Strict pull-ups + 5 kipping pull-ups

L3 – Rx

L2 – 2+4 for Pullups, (Use bands as needed)

L1 – 6 burpees, 2+2 with Bands.

3. Cool Down

Cool Down (~8:00)

Shoulder stretch sequence (B)

2 Sets of 0:30 at each position:

0:30 Prone banded shoulder stretch (right)

0:30 Cross body banded shoulder stretch (right)

0:30 Banded shoulder flexion (right)

0:30 Prone banded shoulder stretch (left)

0:30 Cross body banded shoulder stretch (left)

0:30 Banded shoulder flexion (left)