1/17/19

Ralston Creek CrossFit – CrossFit Level 1

COACH AND ATHLETE NOTES:
We are continuing to work on our upper body strength with more Shoulder Press today. Use your last few recorded weights and try to build upon them today. For the WOD, today is a Cindy-esqe ladder that will challenge everyone. The overall goal today is total reps, so scale in any way that lets you keep moving. It is actually much faster than you think it is, and athletes that have a Cindy score of 18+ should start on round 3. Scale this as you would Cindy, and feel free to set a personal-cap on the rounds. If you get to round 4, and it is hard, feel free to just keep repeating round 4 for the remaining time.

Shoulder Press (Every 2:30 for 5 sets 3 Shoulder press)

*Compare to 11/30/2018 and 1/7/2019

Metcon (AMRAP – Reps)

2. WOD, part 2

AMRAP 12:00:

1 Strict pull-up, 2 push-ups, 3 air squats

2 strict pull-ups, 4 push-ups, 6 air squats

3 strict pull-ups, 6 push-ups, 9 air squats

Etc.

RX+ Start on round 3.

L3 – Rx

L2 – If unable to perform 3-5 unbroken strict pull-ups, start with strict and have a band ready that allows for 5 reps to be achieved unbroken, once the strict pull-up fails.

*DO NOT continue to increase band resistance.

L1 -Box assisted strict pull-up, Push-ups to an incline/push-up with hands-on box

3. COOL DOWN

1:00/1:00 Banded shoulder stretch

2 Rounds:

0:30 Partner hang on bar shoulder stretch