2/6/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Strength day is here! 5×3 deadlift today with lot and lots of rest between sets. We want you to have each set be at least in the 80% range. Use the long time to you have between sets to stretch and activate your hamstrings and lower back, and drink water or munch on a snack. Try to use sets 4 and 5 to set a new PR. This is a long session, so don’t rush anything.

Deadlift (3 – 3 – 3 – 3 – 3)

*In between each set perform 20/20 hamstring activation drill (5 sets).

**Perform a set every 4:00, 0:00 – 16:00 as start of last set.

***Compare to 12/28/18

Metcon (No Measure)

2. CORE AND STRENGTHENING

0:30 Supine hamstring wall stretch

30 Toe touch crunch

0:30 Supine straddle wall stretch

0:30 Supine banded squat wall stretch

0:30 Hollow hold