5/31/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is designed as a sprint. The FS should take everyone less than 3 min, so scale the weight to support that time-frame. If you can’t do 10 on the first set, immediately drop the weight. The Row should be ~90% of your sprint pace, and the last 400m run should be all-out effort. Now, beware! Your legs are going to feel like those of a newborn giraffe when you take off on the run. Use the first 50m or so to get your composure before sprinting to the finish! Since this is so fast, we will immediately move into the accessory work after the WOD.

Metcon (Time)

1. WOD, for time, 10min cap

500m Row

30 Front squats

400m Run

L3 – 155lbs/105lbs

L2 – 135lbs/75lbs

L1 – 105lbs/55lbs, run or run/walk combo

*Choose FS load that allows for at least 10 reps on your 1st set. FS should not take more than 3min.

2. ACCESSORY WORK AND CORE

3 Rounds, NOT for time:

12 Lateral plyo single leg leaps

12 Dumbbell side bend + 50ft single arm farmers walk, right

12 Dumbbell side bend + 50ft single arm farmers walk, left

3. COOL DOWN

1:30 Foam roll upper back

1:30 Foam roll lower back