Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES:
You have a ton of time between lifts today. Don’t be tempted to “do other stuff” to fill this time. If you don’t feel like these squats are hard enough, then PUT MORE WEIGHT ON THE BAR. Today should be really hard. If the lucky charms leprechaun doesn’t appear in your vision in the set of 10, it is still too light. 😀 Cool down is mandatory for all today.
TRAINING AND RECOVERY CLUB:
Bad Sleep Last Night? Lower expectations by 20%
Bad Diet Yesterday? Lower expectations by 10%
Three options today: 1) you are on a strength-focus. If so, bring something to munch on between sets. A protein shake works great to keep your energy levels up throughout this high volume day. 2) You want to work on form: Perform today as pause squats with a lighter load than normal, but still a challenge. 3) You want to work on recovery. Pick a single weight today, in the moderate range, and focus on quick, controlled reps. Your set of 10 should take no more than 30 seconds. Get in, get out, and use the long rests to mobilize
Front Squat (Complete a set every 4:00: 2 – 4 – 6 – 8 – 10)
Metcon (No Measure)
2. COOL DOWN
3 Sets for max effort:
L-sit + tuck L-sit
*Do not allow a single set to go beyond 1:00
*2:00 Rest between efforts.
15 ab-mat situps
20 seconds standing hollow OH plate hold.
*Add a plate hold across the chest to make this more challenging