6/24/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is going to stress out your shoulders, with essentially no place for them to rest. You can try to give them a break on the bike/row, but that is easier said than done when the clock is ticking. Your goal is to find a pace that avoids complete burnout in the first two rounds. Break your jerks into a few sets with very small rests, and try to hit the MUs unbroken, or in a couple of very quick doubles or fast singles. The bike… you just have to push. Scales today can be squat variations for replacing the jerk, and 2x strict pull-ups and strict dips for the MUs. Standard scales to weights and movements apply after that, just make sure you scale for speed and shoulder fatigue.

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

10 Kip Swings

5 Ring Rows*

5 BB Strict Press

10 Hollow Rocks

*no false grip

Warm-up (No Measure)

FOR QUALITY

3 SETS

5 Pausing False Grip Ring Row

or

5 Pausing Muscle-Up Transition

-Rest at Least :30 b/t Sets-

Extended Warm-up

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 2 Muscle-Ups or MU Attempts

MIN 2 – 3 Jerks*

*Building Each Set to Moderate-Heavy Set of 3

Workout

Metcon (Time)

3 ROUNDS FOR TIME

25 Jerks (115/75)|(95/65)

5 Muscle-Ups

25/20 Cal Bike/Row

15:00 Hard Cap