Ralston Creek CrossFit – CrossFit
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.
1. BOOTY STAMINA (27:00 – 40:00)
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