11/20/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
We want you to warm up well and get heavy from the first set of 5. Stay consistent in form, and push slightly past your comfort zone today. There is no rest in the Metcon, and no opportunity for you to really catch your breath. You have to pick a pace that you can maintain, while also trying to maintain intensity across each round. 1 minute will also feel like a LONG time for each movement. Get your mind right before you start!

Warm-up

Warm-up (No Measure)

3 ROUNDS*

:30 Single Unders —> :30 Single-Single-Double Attempts —> :30 Double Unders

20 Lunges —> 14 Jumping Lunges —> 8 KB Goblet Lunges

:30 Hollow Hold —> 15 Tuck-ups —> 10 Alt. V-ups

Strength

Bench Press (5-5-3-3-2)

5-5-3-3-2

Bench Press*

*Increase weight each Set.

Workout

Metcon (AMRAP – Reps)

4 ROUNDS

1:00 MAX KB Goblet Lunges

1:00 MAX Double Unders

1:00 MAX Alt. V-ups

L3 – 53/35, DUs, V-Ups

L2 – 35/25, SS, Abmat Situps

L1 – 25/15, SS, Abmat Situps
Score is highest total number of reps in single round.