11/15/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
More tempo work today. Our goal is to focus on smooth and controlled movements with our barbell. If it feels awkward and slow, you are probably doing it right! We want to see quality movements on the metcon with a focus on breathing and standing all the way up. Round 2 and 3 will be challenging as you will be breathing hard.

Warm-up

Warm-up (No Measure)

EMOM x 6 MIN

Odd: :45 Jumping Jacks → :45 Bicycle Sit-ups → :45 Mountain Climbers

Even: :45 Inchworms → :45 BB RDL → :45 BB Good Morning

Strength

Deadlift (5-5-5-5-5)

5-5-5-5-5

Tempo Deadlift (31X1)

Workout

Metcon (3 Rounds for time)

3 SETS

15 Deadlifts

30 Sit-ups

30 Walking Lunges

-1:30 Rest b/t Sets-

L3 – 155/105

L2 – 105/75

L1 – 75/55, 20+20