7/29/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today will be MUCH harder than it looks. We want you to find a weight that you can do big sets with little rest on the deadlifts and push press. Try to go for a few sets of 20 on round 1, and make sure you can do at least 10 at a time for the entire WOD. The box jumps will force you to dig deep into your cardio-reserve. You want smooth reps and a consistent pace that lets you breathe! Start a little slower than you think you should, and put the pedal down for the round of 20s.

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

10 Air Squats

10 DB Strict Press

10 DB Sumo Deadlift

5 Broad Jumps

-Into-

AMRAP X 5 MINUTES

:30 Lunge & Twist

:30 Bar Hang

:30 Toy Soldiers

:30 PVC Pass Throughs

Extended Warm-up

Warm-up (No Measure)

3 SETS

5 Tempo DB Push Press (30X1)

5 Tempo Deadlift (31X1)

*Each Set increase weight on DL. Workout weight for final set.

Workout

Metcon (Time)

FOR TIME

40-30-20

Deadlift

Double DB Push Press

Box Jump

L3 – 185/125, 50/35, 24/20

L2 – 135/95, 35/25, 20/16

L1 – 95/65, 25/15, 16/12

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Banded Hamstring Stretch

3:00 Lat/Shoulder Distraction

*Perform stretches for 1:30 on each side.