Ralston Creek CrossFit – CrossFit
COACH AND ATHLETE NOTES:
Today is very shoulder intensive. Pay attention in the warm-up and show up early and work on your specific problem areas if needed. This long chipper will challenge everyone. We only want you to spend a max of 4 minutes on each movement, so use that measure to scale the reps at any point. HRPUs, Box or bench dips, ring rows, and seated DB pressing are just a few of the scales you can choose from today to make sure you get a lot of pulling and pressing volume without reaching muscle failure. Scale with the goal of having quality reps where you can move steadily in every movement.
1. CONDITIONING (35:00 – 53:00)
45 Handstand push-ups
45 Ring dips
L3 – As Written
L2 – 30 reps each, HSPUs to 1-3 mats as needed, and band assistance as needed.
L1 – 30 Reps, HRPUs w/knees on box, Ring Rows, Bench Dips, Jumping Pull-ups, and Push-ups from Knees.
2. COOL DOWN (53:00 – 60:00)
1:00/1:00 Lat roll
1:00/1:00 Banded shoulder stretch