Thursday

Ralston Creek CrossFit – HomeFit Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Jumping Jacks :30 Alt. Samson Stretches EMOM x 2 MINUTES :30 Burpees :30 Reverse Lunges (No Measure) Push x Pull Strength Metcon (Weight) 5 SETS ON A 15:00 CLOCK… 10/10 DB Suitcase Bulgarian Split Squats 10-15 DB Bent Over Rows (Score …

Wednesday

Ralston Creek CrossFit – RCCF COMPETE A. CONDITIONING Metcon (Time) FOR TIME 20-16-12-8-4 Handstand Push-Up 4-8-12-16-20 DB Box Step Overs (50/35)|(24/20) (Score is Time)GOAL: Go time. Unbroken everything. Looking for speed off the wall and speed across the box. Non-interfering movements today should allow for quick transitions and high pace overall. Don’t drop the DBs in the set of 16 …

Wednesday

Ralston Creek CrossFit – HomeFit Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 30 Toe Taps 20 Russian Twists 10 Up-Downs (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 4 MINUTES 10 Tuck-Ups 20 Pike Shoulder Taps 30 Single Unders -Rest 1:00- AMRAP x 4 MINUTES 10 Supermans 20 Pike Shoulder …

Tuesday

Ralston Creek CrossFit – RCCF COMPETE A. CONDITIONING Metcon (AMRAP – Reps) EMOM x 25 MINUTES MIN 1 – :50 Walking Lunges MIN 2 – :50 Slam Balls (30/20) MIN 3 – :50 Burpee Over Ball MIN 4 – :50 Cal Row MIN 5 – Walking Rest (Score is Lowest Reps)GOAL: Razor sharp pacing in a long, sweaty effort. Match …

Tuesday

Ralston Creek CrossFit – HomeFit Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 10 Up-Downs + Max Sit-Ups (No Measure) Push x Pull Strength Metcon (Weight) E2MOM x 12 MINUTES 10/10 Single DB Suitcase Deadlift 15 Single DB Floor Press (Score is Weight) Push x Pull Workout Metcon (Weight) EVERY 3:00 x 5 SETS 16 …

Monday

Ralston Creek CrossFit – RCCF COMPETE A. CONDITIONING Metcon (1 Rounds for time) 10 SETS 200m Run -Rest Exactly 1:1 to Work- (Score is Slowest Time)GOAL: 1:1 Rest to Work ratio. If it takes you :45 to complete the run, you rest exactly :45 before starting your next run. All 10 sets should be very tough but very consistent. Warm-up …

Monday

Ralston Creek CrossFit – HomeFit Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… 4 SETS (:20 ON / :10 OFF)* MOVT 1 – Bodyweight Goodmornings MOVT 2 – Mountain Climbers *Both movements = 1 Set (No Measure) Full-Body Strength Metcon (Weight) 4 SETS ON A 12:00 CLOCK… 10/10 Single Arm DB Swings 20 Single DB Front Rack Lunges 30 …

Sunday

Ralston Creek CrossFit – HomeFit Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 30 Single Unders 5 Burpees 10 Alt DB Snatches (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 4 Strict Burpees* 8 Squat Rotations *1 Rep = Step Back to Plank + Push-Up + Stand + Tall …