Ralston Creek CrossFit – CrossFit

For part 1, take whatever speed you think “slow” is, and double it. That is your goal on these pull-ups. For part 2 – this is a leg destroyer. 10 minutes is a long time for each of these movements. It is completely possible to get 8-10 rounds in this, but that will require you to suffer a lot. You might want to start rowing a little slower than you think to avoid burnout. You should be able to row the calories in ~45 seconds. Try to pick a weight that you can do unbroken on the first and second round, and attempt to hold on. If you have to break it up in the first few rounds, the weight is way too heavy!

Bad Sleep Last Night? Lower expectations by 20%
Bad Diet Yesterday? Lower expectations by 10%
Set a goal of rowing for 45 seconds, and pick a squat weight that will allow you to go unbroken and steady the entire time. Consider goblet squats or sandbags as an alternative to the barbell. Focus on your breathing for the entire workout. Use that to center yourself.

Metcon (AMRAP – Rounds and Reps)

1. WOD, part 1

10 Slow as possible eccentric pull ups

*Rest as needed between reps to keep the eccentric portion slow.

5 Toe nail spot pull-ups

(Option: strict pull-ups or strict chest to bar pull ups. Add load if needed to make more challenging.)

*Rest approximately 1:30 between sets

2. WOD, part 2

10:00 AMRAP

14/10cal Row

7 Front squats (135lbs/95lbs)

L3- As Rx

L2 – 14/10 cals, 115lbs/75lbs

L1 – 10/8 cals, 95lbs/55lbs or load that allows for 7 UB every round


2 Sets

0:20 Down dog

0:20 Spiderman lunge (left)

0:20 Down dog

0:20 Spiderman lunge (right)

1:00 Butterfly stretch