10/28/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today we want the focus to be on developing your jump-rope skills. We want to get high-volume on the number of reps, and we want to push that limit while you are breathing hard. This will help to train you for when you are tired, angry, and things aren’t going well with the rope. Use today to stay calm, focus on the movement, and jump high! No Rage-Quitting on this one!

Warm-up

Warm-up (No Measure)

Row Specific Warm-up

then…

Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…

– Superman Rocks

– Mountain Climbers

– Banded Good Mornings

– Plate Hops

Skill

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – Double Under or Triple Under Practice

MIN 2 – Row 200/150m

Workout

Metcon (Time)

FOR TIME

1000m Row

100 Double Unders

750m Row

75 Double Unders

500m Row

50 Double Unders

L3 – Rx

L2 – 800/600/400, :90/:60/:45 DU attempts

L1 – 600/500/400, :90/:60/:45 Speed Step attempts