1/9/20

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Tempo DLs can be work against you if you let your EGO get in the way. Stay light-moderate today, and nail that tempo with perfect form. The WOD is our longest of the week, and will get you gassed quickly! We ideally want the DLs unbroken for the first 3-4 rounds, and the PUs done in just a couple sets. If you have to break more than that you are missing the intent of the workout! These runs should be paced to allow you to keep moving even when your low back is tired.

Warm-up

Warm-up (No Measure)

100m Group Run

-Into-

3 QUICK SETS…

10 Glute Bridges

:20 Glute Bridge Hold

10 Empty Barbell RDLs

:20 Plank Shoulder Taps

-Into-

100m Individual Run

Strength

Deadlift (5-5-5-5)

5-5-5-5

Tempo Deadlift (3131)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

30-Minute AMRAP:

800m Run

10 DL (225/155)

20 HRPU

L3 – Rx

L2 – 155/105, Regular PU

L1 – 600m, 95/65 Knee-PU