12/28/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
THIS IS A DELOAD WEEK! Stay light and fast on the DLs today. Get the blood moving, but no flirting with 5RM today! Let the coaches give you feedback and play with being a better mover. The WOD will challenge you and your partner to remain consistent through the 5 sets. If you come out too hard, you will watch your times get longer and longer, and your score get worse and worse. It pays to be conservative and consistent today! Use your rest wisely to catch your breath and recover.

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Bike

MIN 2 – :45 Tempo Barbell Good Mornings (33×1)

MIN 3 – :45 Plank

Strength

Deadlift (5-5-5*)

5-5-5*

Deadlift

*Keep weight light-moderate for all sets.

Workout

Metcon (Time)

In teams of 2:

Every 5:00 FOR 5 SETS

15/12 Cal Bike/Row

12 Back Rack Reverse Lunges

* Alternate movements with your partner, with 1 athlete working at a time; P1-bike, P2-bike, P1-lunge, P2-lunge, rest…

L3 – 15/12, 135/95

L2 – 12/10, 95/65

L1 – 8/6, 65/45

SOLO – Every 2:30 for 5 sets.
Score is your slowest round!