12/28/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
MMmmmm… Heavy Deadlifts today. So tasty. After lifting “all the weights” we are going to wear down your abs, and then ask you squat with an awkward object. Try to maintain 8-10 on the situps, and then maybe go a little easy on the first round of squats. Feel that out, and remember, your score for a tabata is *lowest* number you get in *any* round. We want you to get at least 8 reps in the squats, so scale the weight appropriately.

Deadlift (3-3-3-3-3 a set every 4:00)

The first set should be moderately heavy in load and allow for a gradual build-up. Peak sets should occur at set 4 or 5.

Metcon (AMRAP – Reps)

2. TABATA LOVE (46:00 – 55:00)

Tabata sit-ups

1:00 Rest

Tabata goblet squat

L3 – 53lbs/35lbs

L2 & L1 – Use load that allows for at least 8 reps unbroken each round

3. COOL DOWN (55:00 – 60:00)

5:00 Bike, row, walk, or jog easy.