Ralston Creek CrossFit – CrossFit

Today is designed to be long, with short, yet challenging runs that really add up in the later rounds. Since we want consistent pacing across the 20-30 minute WOD, don’t try to go unbroken on any set. Take smart, tactical breaks to save your legs and grip, and make sure you choose a weight that lets you move well for those sets. No singles today. If you can get each round at relatively the same pace, you’ve succeeded! Also, don’t forget to switch arms or shoulders at the 200m turnaround point.

Bad Sleep Last Night? Lower expectations by 20%
Bad Diet Yesterday? Lower expectations by 10%
For today, don’t worry about finishing. Just focus on one or two of the barbell movements. Choose a lighter med-ball on the runs, but try to hit your chosen barbell move unbroken on each round. For example, if I choose the front squats, I’ll try and hit those unbroken each round, and every other movement is just stuff you have to do to get back to the front squats. Especially if sleep or diet has been bad, don’t be afraid to scale way below your comfort zone today. You will feel better from it after.

Metcon (Time)

1. WOD, For time – 30min cap

3 Rounds

200m Run w/ Medball

20 Power cleans

200m Run w/ Medball

20 Front squats

200m Run w/ Medball

20 Push press

L3 – 20lbs/14lbs med ball, 95lbs/65lbs BB

L2 – 14lbs/10lbs med ball, 75lbs/55lbs BB

L1 – Unloaded run, BB load that allows for 20 reps to be completed in 4 sets or less.


1:00/1:00 Standing calf stretch

1:00 Upper back roll