5/15/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The entire focus today is on getting the maximum possible total weight. Even the first set of 3 should be heavy! Going for a new 3RM is fine, but not if your opening set of 3 is easy. You have a lot of rest – use it. If you feel that today didn’t give you a sweat, or wasn’t enough of a workout, you didn’t go heavy enough. Newer athletes or those working on their form can treat today as 5 sets of 5 or even 10. Quality reps are the goal.

Deadlift (Every 4:00, 3 – 3 – 3 – 3 – 3)

*Compare to 12/28/18

Metcon (No Measure)

2. COOL DOWN & ACCESSORY WORK

50 Banded good mornings

20/20 Pallof press

1:30/1:30 Supine banded hamstring stretch