Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES:
Let’s talk about the goal of today: ~5-7 minutes of steady work. Not 10. Not 15. So, if the Rx weights mean it will take you longer than 7, scale that weight! If doing HSPUs will devolve into singles by the round of 15, don’t do HSPUs! You will have a much better time, and get fitter, if you focus on the goal, and try to go HAM for 5-7 minutes. Break the sets early, and make your transitions quick. If you have a sub-4 Diane, go 255/185, and add a deficit to the HSPUs.
TRAINING AND RECOVERY CLUB:
Bad Sleep Last Night? Lower expectations by 20%
Bad Diet Yesterday? Lower expectations by 10%
Use this as your recovery guide today: Plan on 3-even-sets of each movement, every round. So, the first round would be 7-7-7 DL and 7-7-7 of pushing. Choose weights and a pushing movement where you know you can do each of those sets unbroken, even when tired. Then do the entire WOD like that.
Deadlifts, 225# / 155#
L3 – As Rx
L2 & L1 – 15-10-5 rep scheme, Use HSPU variation that is challenging, and DL weight that allows for 8-10 reps consecutively
2. COOL DOWN
0:20 Hollow hold
10 Rollover v-sits
10 PVC Pass throughs (working hands in closer each set)
0:30 T-Spine opener
0:30 Bottom of a squat hold