Ralston Creek CrossFit – CrossFit

This is a burner! Very much a mix of Helen and Nancy, today’s WOD will get your heart rate up early, and never let it go. Times should be in the 8-12 minute range. On the first set of OHS there should be no doubt you can go unbroken, even after the pull-up volume. Pull-ups should take no more than 2 minutes per set. If you get down to doing singles or doubles, immediately scale, or just move on! We want SPEED!

Bad Sleep Last Night? Lower expectations by 20%
Bad Diet Yesterday? Lower expectations by 10%
Pick the movement you want to get better on today:
RUN – Lower the pull-up reps to 12, and pick a weight that you have NO DOUBT you can do unbroken on all three rounds. Then run HARD for the 400m, and try for negative splits.
PULL-UPS – Pick a number that you will stick to with every set of every round. I.e. Seven reps every time you get on the bar. If you get to a point where you are struggling, either slow your running, or eliminate the OHS completely. But – if you eliminate the OHS, you had better be repping out sets of 21!
OHS – Lower the Pullups to 12, and force yourself to go unbroken every round at a very challenging weight. Short the run distance to 200m if you need more time to collect yourself and accomplish this goal.

Metcon (Time)

1. WOD

For Time:

3 Rounds

Run 400m

21 Pull-ups

12 Overhead squats

L3- 135lbs/95lbs

L2 – 15 Pull-ups, 95lbs/65lbs

L1 – 200m run, Jumping Pull-ups, choose OHS load you can do 12 reps on 1st round with good form


50 Banded straight arm lat pull-down

50 Banded lat pull-down

0:30/0:30/0:30 3 Position ankle distraction, per leg

1:00/1:00 Spiderman stretch