12/18/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Now that we are at 3 reps for our DL, you should have a little more rest, and be able to go a bit heavier. This isn’t 3RM territory, just “heavy for today” territory. The WOD’s DL weight is meant to be very light to allow you to move quickly and unbroken on every round. However, don’t forget about the proper bracing of your core! If you stay loose and flabby, the later rounds are going to be very challenging, and you will be sore tomorrow. The T2B will start to add up, so break them early if you think they will be your downfall.

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Barbell Good Mornings → 10 Below the Knee Deadlifts

8 Scap Pull-ups → 10 Kip Swings

8 Above the Knee Deadlift → 8 Full Deadlifts

8 Tuck-ups → 8 Knees to Chest or Knees to Something

Strength

Deadlift (3RM)

EVERY 1:15 x 7 SETS*

3 Deadlifts

*Start at a moderate-heavy weight a build to a 3RM.

Workout

Metcon (Time)

4 ROUNDS FOR TIME

15 Deadlifts

15 Toes 2 Bar

400m Run

L3 – 135/95, T2B, 400m

L2 – 95/65, V-Ups, 300m

L1 – 75/55, Abmat situps, 200m