12/26/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
THIS IS A DELOAD WEEK! We want speed in the squats today – the weight doesn’t matter at all. Today’s WOD is designed to be an all-out sprint for each of the 5 rounds. Don’t game it, just burn hard. Today is a day where it is perfectly ok (and preferred!) for you to go as hard as you can from round 1. If you burn out on round 3, that’s totally ok, just keep pushing. We would like to see the rounds taking between 60-90 seconds.

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Hang From Rig

15 Air Squats

15 Bootstrap Stretches

10 Up-Downs

THEN…

2 ROUNDS

8 Ring Rows

8 Plate Deadlifts

8 Plate Front Squats

8 Plate Strict Presses

Back Squat (5-5-5*)

5-5-5*

Back Squat

*Keep weight light-moderate for all sets.

Workout

Metcon (5 Rounds for time)

5 SETS

10 Front Squats (95/65)

10 Pull-ups

15 Plate G2OH (35/25)

-Rest 1:00 b/t Sets-

L3 – 95/65, 35/25

L2 – 75/55, 25/15, Ring Rows

L1 – 55/45, 15/10, Jumping PU