10/4/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Sumo Deadlifts are something we don’t do much of but represent a very functional movement. Make sure you spend the time to focus on form in the Metcon, as going fast-and-loose on those is a recipe for pain and soreness. They are easy to do wrong, so slow down and do them right! This WOD is a sneaky way to blast your core, and you will wear down you mid-line over the three rounds. Do everything you can to stay stable, keep an engaged core, and keep that back in a healthy position.

Metcon (Time)

3 Rounds for time:

25 Sumo deadlift (95lbs/65lbs)

50 Sit-ups

100 ft Single arm kettlebell front rack walk, left (53lbs/35lbs)

100 ft Single arm kettlebell front rack walk, right (53lbs/35lbs)

100 Double unders

L3: Rx

L2: (75/55), 35/25 KBs, 50 Speed Steps

L1: (75/55 Normal Deadlifts), 25/15 KB/DB, 50 single-unders

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