1/28/20

Ralston Creek CrossFit – CrossFit Level 1

COACH AND ATHLETE NOTES:
Focus on proper form and steady movement for the Deadlifts today. Don’t worry about the weight, but measure success on how smooth you can make each 1-second movement. The WOD is a nasty test of your motor, and your ability to hit large sets of DUs when you are very tired. Make sure you focus on breathing and keeping a controlled pace until the last round.

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Single Unders

:30 Good Mornings

:30 Single Unders

:30 Up-Downs

-1:00 Rest-

1 ROUND

:30 High Jump Single Unders

:30 Straight Leg Sit-ups

:30 Fast Jump Single Unders

:30 Up-Downs

Strength

Deadlift (5-5-5-5)

5-5-5-5

Tempo Deadlift (1111)

(Score is Weight)

Workout

“BLACK WIDOW” (Time)

FOR TIME

40-30-20-10

Up-Down

80-60-40-20

Double Unders

3-3-3-3

Deadlift (185/135)

-10:00 Hard Cap-
L3 – Rx

L2 – Speed Steps, 135/95

L1 -1/2 reps U/D & Speed Steps, 105/75