Ralston Creek CrossFit – CrossFit

Coach and Athlete Notes:
With our goal being to get heavier in each round, you might have to get creative today. Don’t be afraid to hold any object for the lunges. DBs and KBs are easy choices, but you can use plates, sandbags, medballs, or a loaded barbell. There should be as little delay as possible when finishing the lunges and picking up the barbell – keep it quick and rest after the deads.

Metcon (Weight)

1. WOD (25:00 – 45:00)

Every 4:00 for 5 sets:

35ft Dumbbell walking lunge

3 Deadlifts

*Increase loading for both the WL and the DL on each set if possible. Loads on both movements should be near maximal by the 3rd or 4th sets. You should perform the lunges and then immediately perform the 3 deadlifts. Due to the fatigue accumulated from the lunges, the deadlifts will not be as high as a typical 3 rep max.

**Leaderboard the weight on the heaviest set of 3 deadlifts.

2. ACCESSORY/RECOVERY (50:00 – 60:00)

3 Rounds, NOT for time:

10-15 Barbell Good Mornings (add light weight if able)

20 Abmat sit-ups

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