2/25/2020

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Start a little heavier than last week on the Bench Press and try to push a little more while keeping the tempo steady. Tabatas are mental challenges, and remember that the “score” is your lowest scoring round, NOT your total reps! You gotta strategize to stay consistent!

Warm-up

Warm-up (No Measure)

3 ROUNDS (:20 ON/ :10 OFF)

MVMNT 1 – Cal Bike

MVMNT 2 – Air Squats

-Into-

3 ROUNDS (:20 ON/ :10 OFF)

MVMNT 1 – Cal Bike

MVMNT 2 – Push-ups

Strength

Bench Press (5-5-5-5)

5-5-5-5

Tempo Bench Press (2121)

(Score is Weight)

Workout

Metcon (3 Rounds for reps)

“TABATA”

8 ROUNDS EACH, :20 ON / :10 OFF

TABATA 1 – Cal Bike

TABATA 2 – DB Goblet Squat (Athlete Choice)

TABATA 3 – Hand Release Push-ups

-Rest 1:00 b/t Each Full Tabata-

(Score is Lowest Number Each Round)