10/4/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Build to a moderate, but not maximal, 3RM on the thruster. The goal is to prep you for 17.5. This WOD is a huge challenge, where the goal is to find the right pace where you don’t red-line until the 9th or 10th round. ~ 1-1:30 a round would be awesome today. Anything faster than 1 minute a round is a HUGE risk.

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP X 4 MINUTES

6 Push-ups

8 Kipping Swings

10 Air Squats

-THEN-

SPECIFIC WARM-UP

AMRAP X 6 MINUTES

:30 Barbell Press to Overhead Hold

:30 Slow Elbow Punches

:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)

Extended Warm-up

Thruster (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate Set of 3 Thruster

Workout

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
L3 – Rx

L2/1 – 65/45, single unders

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
L3 – Rx

L2/1 – 65/45, single unders