12/2/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Our strength session today focuses on stamina and endurance, not on raw power. The rest is very short, and we want your breathing hard on the later sets! You should be nowhere near your 5RM today. For the WOD, we want to try and get both sets of squats unbroken. and if possible, get the DUs done unbroken too. The goal is steady-state movement for the entire workout. Larger classes should be prepared to stagger start.

Warm-up

Warm-up (No Measure)

8 ROUNDS (:20 ON/ :10 OFF)

R1-R2: Single Unders

R3: High Jump Single Unders

R4: Fast Wrist Single Unders

R5: Penguin Taps

R6: Single Single Double Under

R7-R8: Double Unders

Athletes will then transition into…

2 ROUNDS

10 Lunges

10 Good Mornings

10 Air Squats

Strength

Back Squat (5-5-5-5-5-5-5)

EVERY 1:15 x 7 SETS*

5 Back Squats

*Start at a light weight a build to a moderate weight.

Workout

Metcon (Time)

FOR TIME

1000m Row / 2500m Bike

25 Back Squats

150 Double Unders

25 Back Squats

1000m Row / 2500m Bike

-16:00 Hard Cap-

L3 – 1000m, 95/65, DU

L2 – 800m, 75/55, Speed Steps

L1 – 500m, 45/35, 50 Speed Steps