Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES:
Yep – Single Unders are Rx today. These are never programmed, and it is important to still know how to control the heart rate and jump speed for long duration efforts. K2E are actually more difficult than T2B, and the volume will really start to add up. 21 K2E should be less than :90 per round, and the Push Jerks should be unbroken, or with a single, very fast, rest in the middle.
1. 3 Rounds
250 single unders
21 Knees to elbows
12 Push jerks
L3 – 155lbs/105lbs
L2 – 15 Knees to Elbows, 115lbs/75lbs
L1 – 15 Seated tucks, Use a barbell that can be completed unbroken, single unders for 2 min.
2. OVERHEAD AND TRUNK STABILITY WORK
100ft/100ft Waiter walk farmer carry combo
1:00 Rest between sets
*Use a moderate load on the first set and attempt a heavy load for final sets. Use loads that can be unbroken each arm. Use the same weight for each arm regardless of differences, err on side of the weaker side. Use kettlebells or dumbbells.
3. COOL DOWN
1:30/1:30 Banded shoulder stretch