12/20/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Start today’s working squat sets heavier than you’ve started the previous week’s work. The volume is getting lower, and even with heavier bars, it should be getting ‘easier’ and less cardio-like. The WOD is tricky, as you can’t really go faster on WBs, but you can sell your soul to go faster on SBs. Fast transitions are critical today, as is steady movement. You should get similar scores on each AMRAP if you’ve chosen your weights correctly, but getting MORE in each AMRAP is the pro-move today!

Warm-up

Warm-up (No Measure)

2 ROUNDS (7 MINUTE CAP)

15 Bootstrap Stretches → 15 Kang Squats

20 Alt Reverse Lunges → 20 Alt Cossack Squats

10 Tempo Air Squats @ 32×1 → 8 Tempo Back Squats w/ empty bar @ 32×1

Then…

2 ROUNDS

10 WB Front Squats → 10 WB Deadlifts

10 WB Push Press → 10 WB Deadlift + Shrug

10 WB Thrusters → 10 WB GTOH

10 Wall Balls → 10 WB Slam Balls

Strength

Back Squat (3RM)

EVERY 1:15 x 7 SETS*

3 Back Squats

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

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

12 Slam Balls (20/10)

12 Wall Balls (20/14)

-Rest 1:00-

AMRAP x 4 MINUTES

10 Slam Balls

10 Wall Balls

-Rest 1:00-

AMRAP x 3 MINUTES

8 Slam Balls

8 Wall Balls

L3 – 20/10, 20/14

L2 – 15/10, 14/10

L1 – 10/6, 10/6