8/9/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The pain will be real today. Like yesterday, its designed to be unbroken on every set. If you have to break once each round, that’s fine, but any more than that you should be scaling the weight or reps. If it takes you more than 1 minute for the WBs, scale down to 10 or 15 reps on the WB. Try not to scale the reps on the DL, only the weight to support unbroken sets.

Metcon (Time)

1. WOD (35:00 – 50:00)

5 Rounds for time of:

20 Wall ball shots

10 Deadlifts

L3 – 20lbs/14lbs,225lbs/155lbs

L2 & L1 :

Wall ball –

*The first 20 wall balls should be unbroken and take less than 1:00. If this does not happen scale reps to 10-15 reps each round with the rx’d load. Attempt fewer reps today before less weight.

Deadlifts –

The deadlift should not be extremely heavy today. The first 2 rounds should be unbroken with very short rest periods possibly occurring on rounds 3-5. Decrease weight accordingly.

2. COOL DOWN (50:00 – 60:00)

Jog/walk 400 meters easy

1:30/1:30 banded hamstring PNF

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