Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES:
Front Squats before Wallballs sounds like a bad idea, but it is one of the best prep movements you could ever ask for. You are going to feel like the hulk on that first round of Wallballs! We want you to choose a more difficult movement than normal today on these Wallballs too. If you normally use a 10# ball, today we want you to try for 14#. Another option would if you normally go to 9-feet, try 10. Or 12! Either way, switch it up to be challenging. If you scale up the challenge, feel free to go down in reps to 15 or even 10. This combination of going to really start to hit you on rounds 3-4. You will NOT want to throw that damn ball anymore. Fight that though and show that thing who is boss!
Front Squat (Every 3:00 for 3 sets 5 Front squats)
2. WOD, part 2: Conditioning (40:00 – 55:00)
5 Rounds for time:
20 Wall ball shots
25 Abmat sit-ups
L3 – 20lbs/14lbs
L2 – 15 Wall ball shots (20lbs/14lbs),
20 Abmat sit-ups
L1 – 8-10 Wall ball shots (heavier/higher than normal)
15 Abmat sit-ups
*Try for something more difficult than normal. Think 2 set max.
3. COOL DOWN (55:00 – 60:00)
1:30/1:30 Couch stretch