5/21/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
This is a much longer workout than it appears. All of the squat cleans should be planned as consistent singles. In the beginning they will be heavy, and as you move through the WOD, you will be getting more and more fatigued. These movements use similar muscles, so you get no recovery. The Box jumps should start slow and challenging, but by the end, they should be a sprint to the finish!
*NOTE: These weights and box heights are HARD. Please scale smartly today! No one wants any misses on the box jumps or the cleans. Be safe, be smart!

Metcon (Time)

1. WOD

4 Rounds

3 Squat cleans (205lbs/135lbs)

6 Box jumps (36″/30″)

Into,

2 Rounds

6 Squat cleans (185lbs/125lbs)

12 Box jumps (30″/24″)

Into,

1 Round

12 Squat cleans (155lbs/105lbs)

24 Box jumps (24″/20″

L3 – AS RX

L2 – 155lbs/105lbs (-20lbs following sets), decrease boxes to 30/24,24/20,20/16.

L1 – 105lbs/85lbs (-10lbs following sets), use same box height across.

2. HAMSTRING ACCESSORY WORK AND STRETCHING

75/75 Banded hamstring activation

1:30/1:30 Pigeon stretch