11/27/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Each round today is a sprint. It is going to tax your glutes, hamstrings, and basically your entire hip collective. Our movements should scale to allow every round and movement to be accomplished unbroken. You get the built in rest, so use it to catch your breath and recover before the next round. No round should go over 2:30. Feel free to move reps to 15-12.9 if that helps stay in the time domain. This one will hurt, but it’s over pretty quick!

Metcon (Time)

1. WORKOUT (33:00 – 48:00)

3 Rounds for time:

21 Kettlebell swings

15 Box jumps

9 Push jerk

1:00 Rest between rounds

*Leaderboard total time minus 2:00.

L3 – KB:53lbs/35lbs, BJ: 24″/20″, PJ: 155lbs/105lbs

L2 – KB:53lbs/35lbs, BJ: 24″/20″, PJ: 105lbs/75lbs

L1 – 15 xKB: 35lbs/24lbs,12 xBJ: 20″/16″, 9 xPJ: 65lbs/45lbs

**Reduce loads or heights on box jumps if needed to maintain the intended stimulus

2. COOL DOWN AND SKILL DEVELOPMENT (48:00 – 60:00)

3 Rounds NOT for time:

10 Plate Turn overs

10 Heel taps onto plates

10 Banded BMU compressions

1:00/1:00 Banded shoulder stretch