2/13/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The goal with our strength today is to hit a heavy double on the DL. Try to make your second 4 and 6 a little heavier than the first. The WOD is going to stress your low-back, and the pairing of running and deadlift is a sneaky one. Make sure you don’t try for big sets early. Aim for consistent controlled sets and try to get consistent numbers of DLs on every set, or slightly increasing numbers.

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

5/5 Single Arm, Single Leg Bent over Row*

10 Glute Bridges

5 Inch Worms

*Position is similar to an RDL, right foot planted, left arm performs bent over row with the left foot elevated behind the body.

Strength

Deadlift (6-4-2-4-6)

6-4-2-4-6

Deadlift

(Score is Weight)

Workout

Metcon (4 Rounds for reps)

EVERY 3:00 x 4 SETS

400m Run

MAX Deadlifts (225/155)

(Score is Reps each Set)

L3 -Rx

L2 – 400m, 155/105

L1 – 300m, 95/65