9/27/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
A spicy pair of tests await you today! You have a LOT of time to find a 5RM back squat today. Take plenty of rest, and push the limit! Then, everyone gets to try the 2Min Max Cal test on the Bike!!! We will run heats for as many athletes as we need. Can anyone break 80/60???

Warm-up

Warm-up (No Measure)

3:00 BIKE INCREASING EFFORT

MIN 1: EASY

MIN 2: EASY+

MIN 3: MODERATE

-THEN-

3 ROUNDS FOR TIME

10 Tempo Air Squats (33X1)

15 PVC Good Mornings

10 Cossack Squats

**5 MIN CAP on the 3 Rounds**

Workout

NCFIT Baseline – Strength (Weight)

ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat
*Rest at Least 5:00 before Sprint Effort.

NCFIT Baseline – Sprint (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Calorie Bike

Optional Cool Down

Warm-up (No Measure)

OPTIONAL COOL DOWN

3 SETS WITH A PARTNER

Alternate 1:00 Slow Pedal & 1:00 Flow Stretching*

*Cycle between…

Up-Dog

Down-Dog

Seated Forward Fold

Trunk Twist (L)

Trunk Twist (R)