5/6/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
This is 3000m and 250ft of lunging. You need to pace this one out, as the distance and reps are going to accumulate really fast. The KBs are meant to be at a moderate weight, where you can go unbroken for the lunges every time. If running is NOT your jam, then L2 should be your target. Not a lot of strategy here, just keep moving, and pick your level of suffering for a pace.

Metcon (Time)

1. WOD

For time:

1,000m Run

50ft Double kettlebell front rack walking lunge

800m Run

50ft Double kettlebell front rack walking lunge

600m Run

50ft Double kettlebell front rack walking lunge

400m Run

50ft Double kettlebell front rack walking lunge

200m Run

50ft Double kettlebell front rack walking lunge

*Substitute dumbbells for kettlebells, if needed

L3 – As Rx runs, 35lb/26lbs KBs

L2 – 800m,600m,400m,200m,100m, 26lbs/18lbs KBs

L1 – 400m for all runs, body weight lunges

2. CORE & ACCESSORY WORK

Core Accessory

EMOM 5:00

0:10-0:20 L-hang

Stretching

2 Rounds

0:45/0:45 Couch stretch- elbow to foot

0:45/0:45 Heel toe hamstring stretch

10/10 Dynamic calf stretch