Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES:
This is a very unique WOD structure balancing strength and speed in equal measures. We want everyone to pick loads that go up in steady increments, where the last 2 reps are VERY heavy. You are responsible for switching your weights. Be cautious of other lifters, and move fast here. On the rowing portion, its only 10 strokes, so you have to really focus on a deep pull with the legs, back, and arms to maximize your power output.
1. WOD, part 1 (23:00 – 33:00)
10 – 8 – 6 – 4 – 2
*Each set at the below weights.
L3 – As Written
L2 & L1 – Modify the loading so that each set can be done unbroken. It should be a struggle, but can be done.
Rowing Power Test:
Take three attempts to pull 10 total strokes on the rower. Record the max cal/hour rate you can achieve. Rest as needed between attempts, and have another athlete watch your number – you may not be in a mental place to see/comprehend it yourself.
Metcon (No Measure)
2. CORE AND FLEXIBILITY
3 Rounds NOT for time
20 Single leg v-ups (video coming)
20 Hollow Rocks
Lower Body Stretch Sequence A
0:30 at each position do both extremities in a straddle position
Left, center, right
Left across, elbows to floor, right across