Ralston Creek CrossFit – CrossFit

Ground rules: All running sets should be completed in under 2:30. Scale distance to meet this. And the round of 21 DL should be unbroken. Pick a weight that lets you do that BUT doesn’t wreck you for the rest of the WOD! 225/155 will be too heavy for most athletes. Focus on consistent pace in the running as we are still gearing back up for running season.

Bad Sleep Last Night? Lower expectations by 20%
Bad Diet Yesterday? Lower expectations by 10%
Everyone can run, so today you can pick 1 of 2 training challenges: 1) if you need to develop mental strength, do EVERY round of DLs unbroken. Scale the run shorter if you need more time to recover between efforts. This will be HARD. You will be sore for the next few days unless you focus on proper form. Speed doesn’t matter. Just keep good form and don’t put the bar down. 2) Do every single DL rep as a single. This will teach pacing, and show how fast you can move with quick and aggressive singles, even in a WOD with 66 deadlift. This will seem silly… in the round of 21, but watch the ground you start to make up in the round of 15 and 12 if you can keep your pace.

Metcon (Time)

1. WOD, For Time w/17 min cap:

For Time:

400m Run

21 Deadlifts

400m Run

18 Deadlifts

400m Run

15 Deadlifts

400m Run

12 Deadlifts

400m Run

L3- 225lbs/155lbs

L2 – 155lbs/105lbs

L1 – 105lbs/75lbs


100 Mini band seated leg curls

1:00 Glute bridge

Lower body stretch sequence (A)

0:30 at each LCR (left, center, right)


*Left across, elbows to floor, Right across


*Opposite hand left across, floating, opposite hand right across

0:30 Left arm banded distraction + 0:30 banded rag doll

0:30 Right arm banded distraction + 0:30 banded rag doll