Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES
We will start today by warming up the shoulder really well with the 3RM push press work. Today’s MetCon calls for weighted pull-ups, and this should only be attempted by those with at least 10 strict pull-ups. Everyone else should be scaling with a “Hard” strict pull – nothing with a kip. Talk to your coach for good options. The weight and scales should allow you to complete the first round of pull-ups unbroken, and then steady singles at a minimum throughout the WOD. The push press weight should allow for the first few rounds unbroken as well. Don’t spend more than 1 minutes on your chosen movement for the rope – we want to keep this moving!
1. WOD, part 1 (29:00-36:00)
*Build to a 3 rep max in 7:00
*Leaderboard heaviest set of 3.
2. WOD, part 2 (41:00-53:00)
5 Rounds for time:
5 Weighted pull-ups
10 Push press
50 Double unders
L3 – 45lbs/35lb DB for PUs, 135lbs/95lbs PP
L2 – Strict PUs, 115lbs/75lbs PP
L1 – Strict ring rows, 65lbs/45lbs PP
Pull-ups (Strict For Max Reps)
3. COOL DOWN (53:00 – 60:00)
2 Sets of max reps of:
Rest as needed between sets.
*Leaderboard total reps for both sets.
Use a band assisted strict pull-up. *Choose a band width that is challenging and that will allow no more than 10 reps.