1/2/20

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Its been a while since we did any Sumo Deadlifts, so take the weight easy and focus on your form. Foot placement, knee tracking, and shoulder position should be the focus, after the obvious mid-line stability. In the WOD, breaking 2-3 times on the first DL sets is expected to avoid red-lining early, and find a consistent pace on the BJOs. This will be faster than you think!

Warm-up

Warm-up (No Measure)

3 ROUNDS (6 min cap)

5 Wide Stance Good Mornings

30’ Bear Crawls

5 Box Jumps

30 Mountain Climbers

5 Kang Squats

Strength

Sumo Deadlift (8-6-4-4)

8-6-4-4

Sumo Deadlift

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

27-21-15-9*

Deadlifts (155/105)

Box Jump Overs (24/20)

*Complete a 100ft Bear Crawl after each full round. Sumo DL optional for workout.

(Score is Time)

L3 – Rx

L2 – 115/75, 20/16

L1 – 95/65, 16/12