10/8/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Let’s get this out of the way: 50 HSPUs into 25 Heavy Push Jerks, no matter how you scale, is the “heart” of this WOD. Our goal is Sub 15 min, with you able to move quickly and steadily through each movement. The bookended Box jumps should be something you can move through at a moderate pace with breaks as needed. The HSPUs should take you less than 5 minutes, and the Push Jerks should be 3 sets max, but certainly not ‘light’. The pullups should be done in as many sets as needed to avoid burnout, and devolving into singles. Coaches will have a lot of scale options for you today. 20 min cap!

Metcon (Time)

1. WOD (35:00 – 55:00)

For time:

25 Box jumps

50 Handstand Push-ups

25 Push jerks

50 Pull-ups

25 Box jumps

*Use butterfly only if you used kipping in last pull-up workout and have over 20 gymnastic kipping pull-ups.

L3 – 30″/24″box, 185lbs/125lbs

L2 – 24″/20″box, 30 HSPUs using 1-2 mats if needed, 30 Pull-ups using gymnastic kip

L1 – 20″/16″ box for jumps, 30 Strict DB Press @weight that allows for 10-15 reps unbroken + :30 Handstand hold facing wall or on a box, 30 Ring Rows

2. COOL DOWN (55:00 – 60:00)

25 Light barbell shoulder presses

20 Pass Throughs with PVC

15 Rollover V-sits

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