12/17/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is a game of understanding how your mind reacts when you get fatigued. Each of these movements can sneak up on you in their volume. We don’t want anyone to get to round 4 on the Pushups and have to be doing sets of 2 or 1. Today we want every movement to be unbroken if possible. 1 break is ok, but try not to break any more than that. Fast transitions should be the goal all around. As a guide, try not to take more than 1 minute for any round. There is a 15 minute time cap, but we don’t want anyone to need it. Scale for speed and intensity in your movements, weights and reps!

Metcon (Time)

1. WOD (35:00 – 50:00)

5 Rounds for time:

10 Handstand push-ups

10 Hang power cleans

10 Box jump overs

L3 – 155lbs/105lbs, 24/20″

L2 – HSPUs to 1-2 abmats, 115lbs/75lbs, 24/20″

L1 – Push-ups w/knees or feet on box, Light Load for HPCs, Box step overs

*pick options that enable you to do unbroken sets

3. COOL DOWN (50:00 – 60:00)

1:00 Upper back roll

1:00/1:00 Banded hamstring stretch