Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES:
These are hard 1:30 to 2:00 intervals with nearly a 1:1 work to rest ratio… and you know what built-in rest means: GO FAST! The barbell movements should be unbroken with a focus on barbell cycling efficiency. No single interval should be beyond 2:30. Watch the run and row here and scale to stay in the intended time frame/stimulus. If you hit 2:30 and one partner is still on the shuttles or row, immediately switch. Your score is total team time minus any rest between parts 1 and 2. If shoulder mobility is an issue for you, consider subbing Front Squats and DB presses for the OHSs and Jerks.
1. WOD (25:00 – 55:00)
**WITH A RUNNING CLOCK!**
For time, with a partner:
10 OHS (135lbs/95lbs)
15 Box Jump Overs (24″/20″)
10 Shuttle Run
*25-feet down and 25 feet back = 1 run.
*Must have 3 points of contact over the line.
*One person does 10 OHS/20 Box Jump Overs/10 Shuttle runs, then the next person goes. The is one round
–When the clock hits 16:00–
15 Push Jerks (135lbs/95lbs)
400/300 meter row
*1 person does 15 push jerks and 400-meter row, then the next person goes. That is one round.
**The score is the total work time for both efforts minus any rest.
L3 – As written
L2 & L1 – Push jerk and overhead squats:
Decrease the loads to achieve reps unbroken in less than 0:30. Box Jump Over: Decrease the height to keep this movement quick, it should take no more than :45.
2. COOL DOWN (55:00 – 60:00)
One lap around the building with you partner. Discussion topic: Should we do shuttle runs in every class? 🙂
1:30/1:30 Couch stretch