11/4/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today’s WOD is all about your endurance on holding on to the DBs! Superfit athletes will be able to go unbroken on all rounds, but most athletes will need to break multiple times. Try to pick a weight that keeps you to 2-breaks-or-less each round. The lunges should keep a steady pace, where you avoid slamming your bar into the ground. The Runs have to be fast if you want a good score in today’s WOD, and use that time to recover the legs and arms! 15-minute cap today.

Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Inch Worms (no Push-Up)

5 Push-Up to Pike

10 Alt Groiners

10 Alt Samson Lunges

10 Arm Circles (building in height as you go)

10 Arm Haulers

:20- :30 Hollow Hold

Then grab a light-moderate set of DBs:

2 ROUNDS

20 Plank Shoulder Taps

5/5 SA Strict Press

10m Bear Crawl

10m Quadruped Crawl

:20- :30 Superman Hold

2 ROUNDS

2 Hollow Body Wall Walks

5/5 SA DB Push Press (:03 negative)

8/8 Split Squat

100m Run

Workout

Metcon (Time)

FOR TIME (15-min cap)

22-20-18-16-14*

DB Push Press

DB Suitcase Reverse Lunge

*200m Run after every full round.

L3 – 40/30

L2 – 30/20

L1 – 20/15, 16-14-12-10-8