12/13/19

Ralston Creek CrossFit – CrossFit

**RCCF Holiday Party Tomorrow Night!!**

COACH AND ATHLETE NOTES:
Speed and consistency are the goals today. You don’t need to rush through the thrusters in the WOD, just be steady and consistent. if you red line on the first 8 thrusters, it is going to be a bad 9 minutes! The DUs are all about not-missing. if you get to a bad spot, switch to the speed steps to finish out. You should have at least 15 seconds of rest on each round, with MUCH more if you can avoid misses on the rope.

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Groiners → 15 Bootstrap Stretches

10 DB Deadlift + 10 Alt. DB Front Squats → 5 DB Deadlifts + 10 FR DB Lunges

8 DB Strict Press → 10 DB Push Press

-into-

Tabata (:20 ON/ :10 OFF)

R1& R2: Single Unders

R3 & R4: High Jump Single Unders

R5 & R6: Fast Jump Single Unders

R7 & R8: Double Unders

Strength

Thruster (4-4-4-4-4-4-4)

EVERY 1:15 x 7 SETS*

4 Thrusters

*Start at a moderate weight a build to a moderate-heavy weight.

Workout

Metcon (Time)

EVERY 1:30 FOR 6 ROUNDS

8 Thrusters (95/65)

30 Double Unders

L3 – 95/65, DU

L2 – 75/55, 20 Speed Steps

L1 – 55/45, 10 Speed Steps
Score is your fastest round.