6/28/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETES NOTES:
The Sumo-Deadlift takes a bit of practice, and we are going to ask you to do it a bit different today, with a tempo. You should not expect to hit PRs today, but instead focus on technique and consistency across all sets. For the WOD, try for unbroken reps on every set move and really fast transitions. Scale for speed today.

Warm-up

Warm-up (No Measure)

AMRAP X 7 MINUTES

5 Inchworms

10 Alt. Step-ups

10 Empty BB Single Leg RDL’s

10 Alt. Cossack Squats

10 BB Good Mornings

5/5 Runner’s Lunge with a Twist

Strength

Sumo Deadlift (5×5 (30X1))

Sumo Deadlift @Moderate-Heavy

-Rest as Needed b/t Sets-

Workout

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″