1/27/20

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Like last week’s pressing tempo, but with a constant pace on the up and the down. This will be easier in having less time under tension, but harder because you can go heavier. Focus on staying stable, especially on the last reps! The WOD should be very sprinty, with the Calories being done in 15-30 seconds, and all of the slam-balls unbroken. The final set of Push Press is going to feel like someone added 100#s to the bar while you weren’t looking. Focus on efficient pushing with the legs, and make sure you aren’t jerking!

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Slam Ball Deadlifts

6 Alt. Slam Ball Around the Worlds*

5 Slam Ball Strict Press

20 Mountain Climbers

*Slam Ball will be held in front of face, rotated around the head clockwise and then rotated back counter clockwise. Each rotation is considered a rep.

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (1111)

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

25 Push Press (95/65)|(65/45)

Immediately into…

7 ROUNDS

6/4 Cal Bike

12 Slam Balls (30/20)|(20/10)

Immediately into…

25 Push Press

(Score is Time)