Saturday

Ralston Creek CrossFit – HomeFit Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 Samson Stretches 10 Alt. Leg Swings 10 Alt. Knee to Chest (No Measure) Saturday Squats Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 2 MINUTES 6 DB Step Ups 6 DB Front Squats -1:00 Rest b/t Sets- *Pick up …

Saturday

Ralston Creek CrossFit – RCCF COMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 22 Wall Balls (20/14) 12 Toes to Bar 9 Burpees to Target (Score is Rounds + Reps) KG WB: (9/7)Goal: Unbroken for as long as possible then managing the grip / TTB fatigue when you no longer can do 12 UB TTB. …

Friday, October 16th

Ralston Creek CrossFit – Ass & Abs Warm-up Hip Halo Warm Up (No Measure) 10/10 Side Steps 20 Cowboy Walk 10 Step Backs 7/7 Elbow Plank Heel Lifts 10 Segmented Hip Bridge 7/7 Single Leg Hip Bridge 7/7 Clam Shells 10 Air Squats Strength Hip Thrust (12×4 (31×2)) Complete EMOM. Keep weight moderate and the same across all sets. Back …

Friday

Ralston Creek CrossFit – HomeFit Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES :30 High Knees :30 Air Squats (No Measure) Full-Body Strength Metcon (Weight) E2MOM x 10 MINUTES 10 DB Hang Power Cleans 10 DB Goodmornings (Score is Weight) Full-Body Sprint Workout Metcon (AMRAP – Reps) EMOM x 8 MINUTES MIN 1 – Double …

Friday

Ralston Creek CrossFit – RCCF COMPETE A. CONDITIONING Metcon (Calories) 5 SETS 1:30 Max Cal Row -Rest 3:00 b/t Sets- (Score is Lowest Cals)Goal: All out. This conditioning effort should make your belly turn. If it doesn’t, you’re probably not going hard enough. Don’t leave anything on the table here…all out. B. NC60 Warm-up Warm-up (No Measure) 2 ROUNDS 10/10 …

Thursday

Ralston Creek CrossFit – HomeFit Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… AMRAP x 4 MINUTES 20 Mountain Climbers 10 DB Upright Row 10 DB Strict Press 10 Air Squats (No Measure) Push x Pull Strength Metcon (Weight) 4 SETS ON A 12:00 CLOCK… 8/8 DB Suitcase Split Squats 8 DB Devil’s Press (Score is Weight) Push x …

Thursday, October 15th

Ralston Creek CrossFit – Ass & Abs Warm-up Warm-up (No Measure) 4 Rounds: :15 Seconds each Position 1. Elbow Plank 2. Side Plank Right 3. Side Plank Left 4. Superman 4 Rounds: 10 Ring Rows 10 Alt. Lunges 10 Air Squats 10 Straight Leg Sit-Ups Strength Back Rack Lunge (3×6 ea. Leg ) Complete 6 on the right, then 6 …

Wednesday

Ralston Creek CrossFit – HomeFit Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… EMOM x 3 MINUTES 50 Single Unders into Max Lunges (No Measure) Bodyweight Pump Metcon (AMRAP – Rounds and Reps) AMRAP x 3 MINUTES 12 Jumping Lunges 12 Alt V-Ups -Rest :30- AMRAP x 3 MINUTES 12 Jumping Lunges 12 Leg Lifts (Score is Rounds + …

Wednesday

Ralston Creek CrossFit – RCCF COMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. B. NC60 Warm-up Warm-up (No Measure) -GENERAL WARM-UP- AMRAP x 5 MINUTES 30 Single or Double Unders 10 Tempo Air Squats (2121) 10 Intentional PVC Passes (belly tight!) 10 Single Plate Press (:01 Pause OH) *After the general warm-up, grab an empty barbell and perform 2 …