2/13/19

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.

Metcon (Time)

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

3 Sets

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