2/19/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today we get volume with the front squat, focusing on maintaining an upright torso and keeping the elbow high, with this long tempo. For the EMOM, the only score is completion, but try to hold onto the bar for the entire time of minute #2 plus the :40 for an extra cool-point on your day!

Warm-up

Warm-up (No Measure)

ALTERNATING TABATA (:20 ON/ :10 OFF)

8 ROUNDS TOTAL…

1: Air Squat (1111)

2: Single Unders*

*Change up this movement every round: Single Unders, Backwards Jump Rope, Single Unders Right Leg, Single Unders Left Leg, etc

Strength

Front Squat (5-5-5-5)

5-5-5-5

Tempo Front Squat (3211)

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 60 Double Unders

MIN 2 – 12 Front Squats (135/95)

MIN 3 – :40 Barbell Front Rack Hold

(No Measure)

L3 – 135/95

L2 – 95/65

L1 – 65/45