4/24/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Alright, you’ve all been scaling your entire lives for this WOD. We aren’t listing scales, because it is basically every movement you can do in CrossFit. Use the general rule that you should be able to do every move in 5 sets or less. If you can’t, then scale the movement, or choose 30 or 20 reps instead. Also, for most athletes, this entire WOD comes down to the K2E and the Burpees. Everything else is filler. You are going to feel so bad when you hit those burpees – make sure you have some gas left in the tank. Hard cap at 35-min today.

TRAINING AND RECOVERY CLUB:
Bad Sleep Last Night? Lower expectations by 20%
Bad Diet Yesterday? Lower expectations by 10%
The F50 is a great WOD to use for recovery. It hits every muscle group, and the D30 or T20 versions are great. Don’t ever hit redline, and just try to have good form. The minute your form starts to degrade, simply move on. No expectations of a “good whiteboard time” today. Just move, have fun, and be happy!

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Male/Female = 24″/20″ Box, 45lbs/35lbs Bar, 20lbs/14lbs WB

L3 – As Rx

L2 – Dirty 30

L1 – Terrible 20

*Compare to April 25, 2018

2. COOL DOWN

*Do both of the following options or just pick one if time is tight.

1:30/1:30 Lat stretch

1:30/1:30 Quad roll