Friday

Ralston Creek CrossFit – RCCF COMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning.

B. NC60

Warm-up

Warm-up (No Measure)

2 SETS

10 Elbow Punches

10 Alt Groiners

20 Jumping Jacks

Into…

3 SETS

10 Empty BB Strict Press

16 Reverse Lunges

20 Single/Double Unders

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex of:

1 Power Clean

+

2 Split Jerks

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

12-9-6

Shoulder to Overhead (155/105)|(115/75)

50-50-50

Double Unders

-Rest 2:00-

21-15-9

Shoulder to Overhead (115/75)|(75/55)

50-50-50

Double Unders

(Score is Time)

KG BB1: (70/55)|(50/35)

KG BB2: (50/35)|(35/25)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

1-2-3-4 and so on…

Power Clean (155/105)

Ring Muscle-Up

(Score is Rounds + Reps)
Goal: Shorter, simulated “Open-Style” workout. If you are not comfortable with the RMU, feel free to sub-in C2B pull-ups (2-4-6-8…). For most athletes, this will become a “workout” at around the round of 8 or 10. At that point, managing your rest/work to avoid failure is key. If you start failing RMUs, this workout is over.