8/9/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Grace… plus a little more! If you watched The Games last weekend, you should feel inspired to do this one. The hard cap is 12-minutes, so let that be your guide on pace: This is NOT normal Grace. The Burpee penalty is something you simply won’t be prepared for. No need to sprint on the barbell work, just be consistent! The WOD ends after your last set of 5 burpees, so unload on those!

Warm-up

Warm-up (No Measure)

500m Row into…

3 ROUNDS FOR QUALITY (really feeling the positions)

10 Barbell Deadlifts (pause at mid-thigh)

7 Hang Muscle Cleans (open rack further each rep)

5 Front Squats (hold bottom and bounce out of hole slow)

3 Strict Presses (press up hard and push body through bar)

Extended Warm-up

Squat Clean Thruster (1×1)

ON A 10:00 RUNNING CLOCK…

Build to “Heavier” Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight

“CALIFORNIA LOVE” (Time)

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
L3 – Rx, 155/105, 5 burpees

L2 – 115/75, 4 Burpees

L1 – 85/65, 3 Burpees

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling

*Focus on quads and hips