Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES:
This WOD will be trickier than you think. The 50 cals are just the buy-in, and the real WOD starts with the T2B. Your grip is going to be the limiting factor here. You want to try and get through this as quickly as possible, and don’t spend any extra time hanging from the bar. Knee-to-Elbow works as a good scale, or even med ball sit-ups while your partner does a hollow-hold. The Synchro squats are meant to be very heavy. There should be no chance of you completing them unbroken. If we run out of KBs or DBs, feel free to use sandballs, sandbags, or barbells… in that order. A solo version of this WOD requires you to row all 100/80 alone.
TRAINING AND RECOVERY CLUB:
Bad Sleep Last Night? Lower expectations by 20%
Bad Diet Yesterday? Lower expectations by 10%
Lower the intensity today by rowing at a moderate-to-light pace. Consider subbing the T2B with partner med-ball sit ups to build in some rest and remove grip as a limiting factor. You can also perform lunges, box squats, or simply go unweighted to keep moving smoothly. Another option is to perform 5 rounds of 10 of each movement with your partner.
1. Partner WOD, for time:
Partner 1: 50/40 calorie row
Partner 2: 50/40 calorie row
Accumulate: 50 Toes to bar
*One person works while the other does a bar hang.
50 Synchronized goblet squats (70lbs/53lbs)
*Synchro is both athletes in the bottom position at the same time, and then standing tall at the same time
L3 – As Rx
L2 & L1 – Reduce Row to complete in under 4min, T2B: Hanging knee raises, GS: Use load that allows for sets of 10
2. COOL DOWN AND CORE ACCESSORY
3 Rounds, NOT for time of:
10 Barbell Good Mornings
20 Russian twists, light load
1:30/1:30 Lat roll
*Reduce reps if volume is too high to complete all sets unbroken.