11/01/2018

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
We are going to start today with some row-focused strength to get our power-muscles fired up before we tax them on the 2k test. Pick weights that let you build across the 5 sets, but none of these should be max-effort. In a 2k row you will do ~200 pulls, and none of them should feel like max-effort reps. Stay with weights that are Challenging, and give you that pre-WOD sweat! For the row, this is a classic test, in the 6-10 minute range, and can be one of the most painful tests we do… if you give it 100%. If you cannot maintain a <2:30 row pace, consider dropping to 1.5k or even 1k to keep the time domain <10 minutes. This is MAX EFFORT, expect to collapse after.

Metcon (Weight)

Strength:

E2MO2M, from a rack, for 10 Minutes:

2 Front Squats

3 Romanian Deadlifts

2 Hang Power Cleans

** Must not put the bar down.

2k Row (Time)

Max Effort 2k Row

Metcon (No Measure)

3 Rounds for quality of:

0:10 High plank hold on rings

10 Ring Push Ups

Notes:

Focus on body position throughout the duration of the push-ups and a controlled movement. Modify the push-up to a band assisted ring push-up or a push-ups with hands/knees on the ground if needed.