1/23/20

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The Tempo today is going to be fun! Focus on keeping solid positioning in your squat, and lower the weight if things start getting sloppy. For the WOD, there is only one rule: NO BREAKING THE SQUATS. Once you pick it up, you are doing them all for that round!

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Slam Balls

10 Air Squats w/ :02 pause in the bottom

5 Slam Balls

10 Lunges

20 Mountain Climbers

Strength

Back Squat (5-5-5-5)

5-5-5-5

Tempo Back Squat (2111)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 11 MINUTES

1 Back Squats (155/105)

2 Slam Balls (20/10)

3 Slam Ball Reverse Lunges

*Every round, the Back Squats go up by 1 rep, the Slam Balls go up by 2 reps, and the Lunges go up by 3 reps. 1-2-3 / 2-4-6 / 3-6-9…and so on.

(Score is Rounds + Reps)

L3 – Rx

L2 – 95/65, any slam-ball

L1 – 65/45, any med-ball