9/3/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
This one is similar to Fight Gone Bad, but the movements will tax you in unfamiliar ways. Burpees-into-Wallballs-into-Deadlifts is gonna shock a lot of people. Maximize your rest, and remember to find a pace you can maintain for round 1 and 2, and feel free to put the pedal down on round 3. Choose scales that ensure you can get at least 10 reps every round, with the goal of 20.

Metcon (AMRAP – Reps)

1. Saved by the Barbell (32:00-50:00)

3 Rounds for max reps of:

1:00 Burpees


1:00 Wall ball shots (20lbs/14lbs)

1:00 Deadlifts
 (115lbs/75lbs)

1:00 Med-ball sit-ups
 (20lbs/14lbs)

1:00 Hang power cleans
 (115lbs/75lbs)

1:00 Rest

L3 & L2 – As Rx

L1 – Reduce the loads on the wall ball, medicine ball sit-ups, deadlifts and hang power cleans to a load that allows for at least 10 reps to be completed each minute.

2. COOL DOWN (50:00 – 60:00)

5:00 Walk

1:00/1:00 Spiderman stretch

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