10/22/18

Ralston Creek CrossFit – CrossFit Level 1

COACH AND ATHLETE NOTES:
Round 1 is going to feel VERY different than round 3 today. Don’t underestimate the accumulation of work and fatigue. Those prowler/plate/box pushes are going to add up. Break up the pullups early and try to move consistently through these with minimal time resting. If you can’t complete the first 50-foot lunge walk unbroken, you might have gone too heavy. We are targeting sub-12 today.

Metcon (Time)

1. WOD (33:00 – 48:00)

3 Rounds for time:

25 Pull-ups

50-ft Double kettlebell front rack walking lunge

100m prowler push

*Weight is added to what the prowler weighs

*Substitute a box push or plate push if needed. If you cannot do the prowler push for 100 yards do a 100 foot push with a load that is challenging for the complete distance unbroken

L3 – DBs- 53lbs/35lbs, Prowler – 90lbs/60lbs

L2 – 20 Pull-ups, Use 53lbs/35lbs if able to do 1st round unbroken, Prowler – 90lbs/60lbs or weight that can be completed in less than 1 min.

L3 – 20 Jumping PUs, 50ft Single kettlebell front rack walking lunge (use no load if needed goal to get 50-ft in first round)

75-meter prowler push (unloaded)

2. GYMNASTICS SKILL WORK AND COOL DOWN (48:00 – 60:00)

3 Rounds, NOT for time

10 HS kick ups

15 Banded compressions

Cool Down:

1:30/1:30 Lat roll variation