6/4/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Oh the Cardio Catastrophe!! Today gives you nowhere to hide. Larger classes will start multiple heats on the rowers, with faster athletes in the second heats. A few keys to this one lay in the DU work. You can go hard on the row without much risk, but your calves on the DU/run/DU portion are going to be lit up. Make sure you warm them up well. Find a rhythm, and stick to it. Proper pacing is key to avoid hitting the wall. The row is meant to be in the 6-7 minute range, the run in the 4-6 minute range, and the DUs in the 2 minutes each range.

Metcon (Time)

1. “Quadruple 1’s” 15min Time Cap

For time:

1,000m Row

100 Double unders

1,000m Run

100 Double unders

L3 – As Rx

L2 – 100 DUs or 2min of attempts, 800m row/run

L1 – 150 Speed steps, 600m row/run (run/walk combo if needed)

2. ACCESSORY WORK

Belly:

3 Sets

10 Toes to Kettlebell

10 Sit-ups

10 Heel Taps over Kettlebell

10 Sit-ups

Flexibility:

1:30/1:30 Lower leg barbell smash

1:30/1:30 Couch stretch- elbow to foot