9/4/18

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Think of today as a mix of Helen and Fran. We want you to be able to unbroken on round 1, and no more than a single break on round 2 and 3. This means you have to make a relationship with a bar that you probably think is too heavy, and THAT IS OK TODAY. The runs should be a consistent pace, so don’t start out too fast. This is designed to be a 6-10 minute WOD that taxes your lungs more than anything. If you have shoulder concerns that prohibit going overhead, front squats can accomplish the same thing today. 500m row or 1500m bike can also work today if there are lower body concerns.

Metcon (Time)

1. WOD (34:00 – 46:00)

3 Rounds for time:

Run 400 meters

10 Thrusters

L3 – 135lbs/95lbs

L2 & L1 – Use a load that is challenging but doable for 10 reps unbroken on each round or with only one very short rest. Scale run to distance that can be completed in 2:30

2. GYMNASTIC SKILL WORK (50:00 – 60:00)

3 Rounds NOT for time

On low rings:

0:20 Ring support hold

*Try to turn hands out

15 Knees on floor Y-outs

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