10/14/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
We start this week working on another 10RM – this time the Push Press. This is another example of exploring unfamiliar rep schemes. We want to keep the bar moving fast, in a very touch-and-go style. Don’t spend any time just “holding the bar” between reps. For the WOD, we are looking for consistent times across all of the rounds. Break up movements as needed in the early rounds to avoid burning out especially on that push-press and Burpees… as if you haven’t done enough of those in 20.1! The Box height in this workout is purposefully low. Be safe and go fast!

Warm-up

Warm-up (No Measure)

3-5 Minutes of Foam Rolling then…

AMRAP x 5 MINUTES

10 Glute Bridges (pause :01 at the top)

10 Barbell Elbow Punches (5/arm with empty barbell)

5 Strict Press (pause :01 at the top)*

5 Burpees Over Bar (can jump over Jump Rope if needed)

20 Single Unders (or 10 DU)

Strength

Push Press (10RM)

ON A 12:00 RUNNING CLOCK…

Establish 10RM Push Press*

*Max 2 attempts at 10RM

Workout

Metcon (3 Rounds for time)

EVERY 4:00 x 3 SETS

15 Burpee Over Bar

20 Push Press

30 Box Jump

L3 – 115/75, 20″ box

L2 – 75/55, 16″ box

L1 – 45/35, 12″ box

Metcon (3 Rounds for time)

EVERY 4:00 x 3 SETS

15 Burpee Over Bar

20 Push Press

30 Box Jump

L3 – 115/75, 20″ box

L2 – 75/55, 16″ box

L1 – 45/35, 12″ box

Optional Finisher

Metcon (Time)

FOR TIME*

Hit a 4th Set of the Workout!

*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!