4/30/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
We are going to work on some of the beach muscles today, cuz summer is here! (wait, is it snowing?!) We want the later sets of part 1 to be very challenging, with unbroken sets almost impossible by the end. We will be hitting another set of Murph-prep today, focusing on smaller sets than last week, but getting a little faster. Remember, don’t add weight if you can’t do the full movement! Doing weighted pull-ups with the band defeats the purpose.

TRAINING AND RECOVERY CLUB:
Bad Sleep Last Night? Lower expectations by 20%
Bad Diet Yesterday? Lower expectations by 10%
For part 1, chose a super moderate weight and a lower difficulty pull and focus on moving smoothly with good form. Like last week on the Murph-work, move steadily through as many deliberate rounds as you can. Don’t worry about the EMOM, and once you hit the 7th minute, take off on the run.

Metcon (Weight)

1. WOD, part 1

Every 3:00 for 15:00 (5 sets)

10 Dumbbell bench press

10 Supine ring rows

*The initial load should be challenging but leave 2-5 reps left in the tank. The third set should be near max loads for 10 reps. Adjust and elevate the feet and body position as needed to make the ring rows challenging for 10 reps unbroken each round.

Metcon (No Measure)

2. MURPH PREP WK 2

For Quality, EMOM 6:00 (6 sets) of:

5 Pull-ups

10 Push-ups

15 Squats

After the 6th minute finish with a 400m run at a moderate pace

*Wear a vest or body armor if planning to do Murph vested

L3 – As Rx

L2 – Reduce reps to 3-6-12

L1 – Jumping PUs, Box Push-ups, 9 Squats, complete 400m, even if walking is needed

3. COOL DOWN

1:00/1:00 Prone shoulder stretch

30 PVC pass throughs