10/24/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Your shoulders will be tested today. It’s 5 rounds, so pacing is key. The weight on the DBs should be light enough to complete 15 reps unbroken on the first 2 rounds. Break the Push-ups early and often to avoid burnout, with the goal of consistent reps across the 5 rounds. Scale to where consistent sets of 5 can be kept for all rounds. You should be able to row hard each round knowing that the rest is coming. Use your rest to do math, and log total reps across all 5 sets. Be prepared to use boxes, plates and benches if you do the ring push-ups, so we don’t have to lower the rings to the floor, or hang the rings from a barbell in the rack.

Metcon (AMRAP – Reps)

1. WOD (30:00 – 50:00)

5 Rounds for Reps:

1:00 Dumbbell push press

1:00 Ring push-ups

1:00 Row for calories

1:00 Rest

L3 – DB – 50lbs/35lbs

L2 – Attempt as rx’d. Scale the load on the push press or use a band assisted ring push-up if needed.

L1 – DB – light load, Push-ups, or Ring Push-ups from knees

2. COOL DOWN (50:00 – 60:00)

100 Band pushdowns

1:00/1:00 Banded shoulder stretch