1/28/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
OHS are always a challenge, especially to start the week. Focus on form and working each set at a consistent pace. Feel free to build up in weight across the sets. For the WOD, these movements are going to be extremely challenging on rounds 2 and 3. You must hit depth on the squats unless you have an injury. Everyone should use a med-ball to help find this depth! Pay attention to form on the Swings, making sure you aren’t hyperextending. Keeping the weight directly overhead with no arm bend is far more important than the weight you choose to use.

Overhead Squat (Every 3:00 for 3 sets 5 Overhead squats)

*Compare to 12/14/18

Metcon (AMRAP – Reps)

2. WOD, part 2

3 Rounds for max reps of:

0:30 Air squats

0:30 Rest

0:30 Banded Russian kettlebell swings

0:30 Rest

0:30 Plate overhead jumping lunges

0:30 Rest

*Athletes can start at any of the 6 “stations” to make use of the equipment.

L3 – 53lbs/35lbs, mini band, 15lbs/10lbs plate, loading is less important than the position and the jump

L2 – 35lbs/26lbs, mini band, 10lbs/5lbs plate, loading is less important than the position and the jump

L1 – 26lbs/18lbs, mini band, unweighted jumping lunges

3. COOL DOWN

3:00 Row, bike, run, or jump rope easy

1:00/1:00 Spiderman stretch