Friday

Ralston Creek CrossFit – RCCF COMPETE

A. CONDITIONING

Metcon (Time)

10 ROUNDS FOR TIME

3 Deadlift (AHAP, Unbroken)

6 Strict HSPU

24 Unbroken Double Unders

(Score is Time)
Goal: Option to do this today before or after you section B today. The weight on the DL should be heavy AF and must be performed without taking your hands off the bar. For the Unbroken DU, you have to complete all 24 Unbroken before heading to the next set. Try to mimic the standard of the Open on the Strict HSPU.

B. NC60

Warm-up

Warm-up (No Measure)

400m Run

Into…

AMRAP x 4 MINUTES

10 Alt Groiners

10 Bootstrappers

10 Arm Haulers*

10 Hand Release Push-Ups

Into…

400m Run

*Arm Haulers = In a Superman, reach the hands overhead, then reach the hands towards the low back without letting arms touch the ground

Workout

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Walk Nasal Breathing Only

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)