10/11/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The deficit deadlift will be new to most of us today. We want to go for a max that form allows. As with all new movements, please don’t go for lifetime PRs. You will get a lot of volume today. Make sure you do no more than 10 total sets over the 20 minutes, and no more than 5 “singles”. A good strategy would be to go 10-8-5-3-2-1-1-1, with at least 3 minutes of rest between the sets of 1.

Metcon (Weight)

1. CONVENTIONAL DEADLIFT 2″ BLOCK PULL

20:00 to reach 1 Rep Max (23:00 – 43:00)

Deadlift 2″ block pull

*Weight on 2″ blocks

*Reach your 1RM in no more than 8 attempts. Allow 20:00 to reach your 1RM, and allow 3:00 minimum between final 3 attempts.

*Compare to 5/16/18

2. ACCESSORY WORK (48:00 – 60:00)

TIPS

2 x 1:00

Plank Hold

2 X 10

Banded Hamstring Curls

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