1/13/20

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The challenge for every movement today will be on bracing your core and keeping your chest from twisting all other the place. This stabilization should be the primary focus of the day. The reps on the WOD will start to add up to make the later rounds feel much worse than the first two. It’s possible to get 4+ today, but you will have to go unbroken to do so. If there is a weight that lets you go for +, then scale down to that weight and go, go, go!

Warm-up

Warm-up (No Measure)

1 ROUND

20 Lunges

10 DB Deadlift

5 Inch Worm + Push-up

1 ROUND

16 Goblet Lunges

10 DB Bicep Curls

5 Push-up to Down Dog

1 ROUND

12 Alt. SA DB OH Lunge

10 DB Hang Power Clean

5 Hand Release Push-ups

Strength

Metcon (Weight)

3 SETS

10/10 Standing Landmine Press or 10/10 Single Arm DB Split Press

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Hand Release Push-ups

12 DB Hang Power Clean (40/25)

100′ SA DB Overhead Lunge (50′ each arm)

(Score is Rounds + Reps)

L3 – Rx

L2 – Normal Pushups, 25/15

L1 – Box Pushups, Use a 10# plate