10/23/18

Ralston Creek CrossFit – CrossFit Level 1

COACH AND ATHLETE NOTES:
The lifting complex today is for us all to work on technique. You will log the heaviest set, but we don’t really care about the number today. The WOD should be fast, under 10 minutes is the goal, with many athletes finishing much faster. Your hamstrings and quads are going to be on fire by the end, and you will have to be mentally strong to keep pace on the rounds of 15 and 9. Everyone should be able to complete the round of 21 unbroken if asked, but breaking up the round of 21 could be a good strategy. If you are down to 5s on the first round, you went too heavy. Favor speed over load today.

Clean Technique Work (1 Clean pull + 1 clean Every 2:30 for 5 sets)

1. LIFTING SKILL WORK (27:00 – 40:00)

Every 2:30 for 5 sets

1 Clean pull + 1 clean

1 Clean pull + 1 clean

*Do one clean pull, drop the bar, do 1 clean, drop the bar, do one clean pull, drop the bar, do 1 clean. This is one set.

*Leaderboard only heaviest set.

Metcon (Time)

2. WOD (45:00 – 55:00)

For time:

21-15-9

Deadlift

Front squat

L3 – DL -225lbs/155lbs, FS – 135lbs/95lbs

L2 – DL – 185lbs/125lbs, FS – 115lbs/75lbs

L1 – DL – 155lbs/105lbs, FS – 85lbs/55lbs

*Use moderate loads for on each movement. Light loads are preferred over heavier loads.

2. COOL DOWN (55:00 – 60:00)

1:30/1:30 Supine banded hamstring stretch