12/21/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
We are going to start today with some old-school PUMP by working those Bis and Tris! Try to stay consistent on your numbers. First rule of today’s WOD: No single-unders! Speed Steps or DUs ONLY. You will get to practice today either way. We want to see unbroken efforts as much as possible, with a goal of each round taking 3-5 minutes. Pay attention to the Choose-your-own-adventure rules!

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Jumping Jacks

:30 Mountain Climbers

:30 Up-Downs

:30 Good Mornings

-into-

TABATA (8 ROUNDS :20 ON/:10 OFF)

ROUND 1&2 – Single Unders

ROUND 3&4 – Fast Singles

ROUND 5&6 – High Jump Singles

ROUND 7&8 – Double Unders or Double Under Attempts

Strength

Metcon (Weight)

ALTERNATING TABATA*

T1 – Straight Bar Bicep Curls

T2 – Single DB Overhead Tricep Extension

*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.

Workout

Metcon (3 Rounds for time)

3 SETS*

20 Alt. DB Snatch (50/35)

20/15 Cal Row

20 Up-Downs

50 Double Unders

-1:30 Rest b/t Sets-

*Every Set MUST start at a different movement, and you can work through movements in any order you wish.

L3 – 50/35, 20/15, 20 UD, DU

L2 – 35/25, 18/12, 18 UD, SS

L1 – 25/15, 15/9, 15 UD, SS