9/16/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today has a mix of skills that are designed to test your engine and your midline. We want athletes to choose weights and scales that allow them to complete each round in about 7 minutes. Chose a weight on the lunges that you can do unbroken on the first round, and then in 2-3 sets for the remaining rounds. The HSPUs, or scales, should be able to be done in regular and consistent sets of 5 that take no more than 3 minutes. Don’t be afraid to challenge yourself today with the push-up movements, and scale down mid-WOD. If you can do 20 HSPUs before moving to the HRPU, DO IT!

Warm-up

Warm-up (No Measure)

3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP)

10 Cal Row (Stays the same)

10 Squats → Front Squats (PVC) → Overhead Squats (PVC)

10 Push-ups → Ring Support Push-ups → Dip Negatives

10 Scap Pull-ups → Chin-ups → Pull-ups

10 Sit-ups → Leg Lifts → Hanging Knee Raises

Workout

Metcon (Time)

3 ROUNDS FOR TIME

800m Run

30 Front Rack Reverse Lunges

30 HSPU (descending reps)*

*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.

L3 – 800m, 95/65, HSPU

L2 – 600m, 65/45, HRPU

L1 – 400m, Any Object, Knee Pushups

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Slow Bike

3:00 Slow Walk

*Focus on calm nasal breathing.