11/14/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is lower body intensive. We are going to fatigue your legs and midline and then ask you to jump really fast. Respect those boxes and make sure you are bringing those knees up and landing on your heels. Everyone does 15 squats and 30 jumps; scale to support your ability on the weight and box height.

Back Squat

4 minutes to Establish a 1RM Back Squat

*No more than 3 attempts!

**Compare to 8/16

Metcon (Time)

2. WOD (43:00-50:00)

15 back squats at 225/155

30 Box Jump Overs (24/20)

L3 – Rx

L2 – 185/125

L1 – 50% of your 1RM squat, 30 jumps on a 20/12 box.

*Compare to 8/16

3. COOL DOWN (50:00 – 60:00)

2:00 Air squats at an easy and controlled pace.

1:30/1:30 Barbell quad roll.