6/25/18

Ralston Creek CrossFit – CrossFit Level 1

COACH AND ATHLETE NOTES:
No way to sugar coat this, its gonna be a mental challenge today. You START with the Double-Unders, and squat with all the time you have left. Few people should go RX today, as you want to pick a weight that allows you to get at least 10-15 reps unbroken on almost every set. This one is gonna take you 10+ minutes so pace accordingly.

Metcon (Time)

1. BOOTY STAMINA (27:00 – 40:00)

For time:

75 Back squats (135lbs/95lbs)

*At the top of each minute, including 0:00 perform 35 double unders.

**Coaches choice if that bar starts from the floor or from the rack.

L3 – 135lbs/95lbs

L2 – 115lbs/75lbs

L1 – 95lbs/55lbs

*Choose a load that allows 10-15 reps per set, even if that is a PVC.

2. BELLY AND FLEXY WORK (40:00 – 60:00)

Sally up / Sally down

High & Low Plank

*Hold a high plank during the song and transition to the low plank during the bring Sally down.

2 Sets each leg

0:45 PNF Banded Hamstring Stretch

0:30 Cross Body Banded Stretch

0:30 Open Hip Banded Stretch

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