1/15/20

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
We will first challenge you with a different tempo on the back squat, slowing down the UP portion as well as the DOWN. Stay lighter today and work on the time-under-tension and keeping a stable midline. The WOD today is longer than you think. We’re going to put a 30-minute cap on it, and if you don’t finish, that’s totally ok. We want you to push steadily for the entire time! Avoid single unders today – lower the reps and spend 1-2 minutes practicing the Speed-Step technique!

Warm-up

Warm-up (No Measure)

1:00 AMRAP of L. Groiner + R. Groiner + Air Squat

2:00 Bike or Rower

1:00 AMRAP of Slow Barbell Kang Squat

Into…

3 MINUTES OF SQUAT PREP…2-3 SETS

10 Alt. Side Lunges (drop butt/hips low to one side, keep opposite heel on ground)

10 Tempo Air Squats (2121)

10 Push-up to Down-Dog

Strength

Back Squat (5-5-5-5)

5-5-5-5

Tempo Back Squat (2121)

(Score is Weight)

Workout

Metcon (Time)

6 ROUNDS FOR TIME

75 Double Unders

400m Run (or 500/450m Row)

40 Abmat Situps

(Score is Time)
L3 – Rx

L2 – 50 Speed Steps, 300m, 30 Situps

L1 – 30 Speed Steps, 200m, 20 Situps