Ralston Creek CrossFit – CrossFit

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.