Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today builds on the last few weeks of training. We start with a 1/4 Murph+, and finish with some midline stability work. Remember, train today like you plan to complete Murph. The progression is scaled movements, strict movements, and then weighted strict movements. Don’t add weight unless you can do them strict.

Metcon (Time)

1. MURPH PREP WEEK 3

400m Run

into,

5 Rounds

10 Pull-ups

20 Push-ups

30 Squats

Into,

400m Run

*Wear a vest or body armor if planning on doing Murph vested.

*Use kipping pull-ups today, no butterfly.

L3 – AS RX

L2 & L1 – Reduce reps to 3-6-9, sub jumping pull-ups and/or box push-ups as needed

2. RING SUPPORT DRILLS

High Plank Position

3 Sets

0:10 Low rings support hold (turn in)

0:10 Low rings support hold (rings parallel)

0:10 Low rings support hold (turn out)

3 Sets

0:10 Low rings support with feet in front pike position

Notes:

These support drills are intended to be for high quality performance. The primary goal is optimal technique.

Options

Use a stable surface and reduce the time of each hold as needed.

3. ROLLING

1:30/1:30 Lower leg barbell smash

1:30/1:30 Barbell quad roll

1:30/1:30 Lat Roll