1/3/20

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Our strength EMOM is designed to prep you for the WOD, so focus on form, building in weight, and an impeccable hollow position. Each AMRAP in the WOD is designed to wear you out for the next AMRAP. Don’t sandbag the first two, as the hardest part of today will be keeping an upright torso on the last AMRAP. Coaches will be watching and giving feedback to make sure you are challenged to be as upright as possible!

Warm-up

Warm-up (No Measure)

1 ROUND

25 Jumping Jacks

25 Bicycle Crunches

50’ Shuttle Run

1 ROUND

20 Lunges (w/o barbell)

20 Deadbugs

50’ Shuttle Run

1 ROUND

10 Alt. Lunges w/ barbell

:30 Side Plank (L/R)

50’ Shuttle Run

Strength

Metcon (Weight)

EMOM X 12 MINUTES*

MIN 1 – 12 Front Rack Lunges

MIN 2 – :45 Hollow Body Hold

*Keep weight light-moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

“TRIPLE AMRAP”

AMRAP x 3 MINUTES

MAX Slam Balls (20/10)

-Rest :30-

AMRAP x 3 MINUTES

MAX Alt. V-ups

-Rest :30-

AMRAP x 3 MINUTES

MAX Front Rack Lunges (95/65)

(Score is Reps)
L3 – Rx

L2 – 15/6, Abmat Situps, 65/45

L1 – 10/6, Abmat Situps, Unweighted