9/12/18

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.

Metcon (Time)

1. CONDITIONING (35:00 – 53:00)

For time:

45 Handstand push-ups

45 Pull-ups

45 Ring dips

45 Pull-ups

45 Push-ups

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

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