2/1/20

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The SA KB complex will show most athletes that they have a strong side and a coordinated side, and they usually aren’t the same. Have fun with the challenge of moving well and share the heavier KBs around! The WOD starts with 10 minutes designed to give everyone a great burner workout, and is followed by another 10 minutes designed to challenge your “zen” when faced with movements that are downright HARD to do, especially when your heart rate is spiked! Have a blast!!

Warm-up

Warm-up (No Measure)

3 ROUNDS*

5/5 SA KB DL

5/5 SA Russian KBS

:30s Bike

30 Single Unders

*Progress the bike and jump rope work each round.

R1:

:30 Easy Pace Bike

30 Single Unders

R2:

:30 Mod Pace Bike

30 Fast Single Unders

R3:

:30 Hard Pace Bike

30 Big Jump Single Unders

Strength

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Heavy set of Complex…

1 SA KB Deadlift*

1 SA KB SDHP

1 SA Russian KBS

1 SA KB Clean

1 SA KB Push Press

*Athletes will complete one full round on the Right Side and then complete one full round on the Left Side.

(Score is Weight)

Partner Workout

Metcon (AMRAP – Rounds)

IN TEAMS OF 2…

AMRAP x 10 MINUTES

6/4 Cal Bike

10 Russian KBS (70/53)|(53/35)

20 Double Unders

— Rest 2 Minutes —

AMRAP x 10 MINUTES

5 Burpees

5 Sandball / Sandbag over shoulder (120/90)

5 Triple Unders / Backward DUs

*Partner 1 completes one full round while Partner 2 rests. Then switch.

(Score is Rounds – Additional Reps DO NOT count)

L3 – Rx

L2 – 53/35, Speed Steps, Any Sandbag or Slamball, Backward Speed Steps

L1 – 35/25, Speed Steps, Any Sandbag or Slamball, Backward Speed Steps