10/29/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
20 minutes to go BIG today! As always, form > weight, but try to push those ‘comfort’ limits today if your form allows. This is a long time, so take rest as needed during this session. Look up your previous 1RM before you start so you have a loose goal. The Tabata sets should allow you to push yourself WAY past comfort. Don’t’ be afraid of burning out, as if you do, you will learn a LOT about your endurance on that movement. Try to get ascending sets if you are familiar with Tabata movements.

Front Squat (1 Rep Max )

Front squat test (20:00 – 40:00)

Front Squat

Establish 1 rep max in 20:00.

*Compare to 4/27/18

Metcon (AMRAP – Reps)

Tabata This!

Tabata Row, Air Squat, Push-up, Sit-up

*Rest 1 min between each tabata. Score is combined lowest reps from each tabata set