7/15/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Week 3 of our squatting cycle has us still hitting 5×5, but a slower tempo than last week… and you should be slightly heavier! 3 seconds will feel very long on the decent, and that is OK! The WOD is designed to give you ~1 min of rest each round. Use the guide of 1 min each for the burpees and front squats, and 2 min for the run. Scale your weights, reps, and distance to support those goals. If you can go unbroken on the front squats DO IT!

Warm-up

Warm-up (No Measure)

2:00 EZ Row

Followed By…

3 ROUNDS FOR QUALITY…

:30 Couch Stretch (Left Leg)

:30 Couch Stretch (Right Leg)

:30 Tempo Air Squats (33X1)

:30 Squat Hold

Strength

Back Squat (5×3 (30X1))

Back Squat @65-75% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo.

Workout

Metcon (3 Rounds for time)

EVERY 5:00 FOR 3 SETS

12 Burpee Over Bar

12 Front Squat (135/95)

400m Run

*Rest the remainder of the time until 5:00 then start the next set.

L3 – Rx

L2 – 10, 95/65, 300m

L1 – 8, 65/45, 200m