Monday

Ralston Creek CrossFit – RCCF COMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning. Take an additional 10-15 minutes to prep your body and warm-up for your new Clean & Jerk PR!

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Run

10 DB Curl + Press

5 Inch Worm to Squat*

20 Shoulder Taps

*Start in a squat with hands on the ground, raise their hips like a Bootstrapper and then walk their hands out to a plank to perform a Push-Up.

Strength

Metcon (Weight)

3 SETS FOR QUALITY

12 Alt. DB Gorilla Row (Athlete Choice)

12 DB Floor Press

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 DB Deadlifts (50/35)|(35/20)

9 DB Hang Power Cleans

12 Hand Release Push-Up

*After “Odd” Rounds (1, 3, & 5), perform a 400m Run.

(Score is Time)

DB KG: (22.5/15)|(15/10)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper/Middle Back

(No Measure)

C. STRENGTH / GYMNASTICS

Clean and Jerk (1-Rep Clean & Jerk)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean & Jerk

*Perform before GPP or Conditioning.

(Score is Weight)

GOAL: You put in the work…now it’s GAME TIME. Lift smartly and look to set a new benchmark if it’s there.

Clean and Jerk (3×1 @ 50%)

3×1

Clean & Jerk @ 50%

-Rest as Needed b/t Sets-

GOAL: Time for our re-test! Take your time and build with purpose. Once you get toward your heavy 1-Rep, allow yourself 3 attempts at the lift. Depending how each lift goes, make a smart decision about the next attempt (modest increase, another attempt, or modest decrease). After your 20min building session, the 3×1 at 50% is meant to end the session on a really crisp and fast lift. It’s kind of like walking off the bball court making your last shot. Regardless of how your heavy 1-Rep goes, these 3 lifts should leave you feeling really good.