8/17/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
This is a long chipper that could be hard to finish Rx if you don’t have fast movements. Aggressively scaling the movements should be encouraged today to try and find movements that can be completed in 2-3 sets each round when fresh. Every athlete is encouraged to break early and often with shorts rests on all of the hanging movements! Quick sets of 3-5 would be ideal. We don’t want a lot of staring at bars, or standing around. The goal is constant movement. If you scale down the run distance, and you finish faster than 20 minutes, start back over to ensure you get at least 20 minutes of work today.

Warm-up

Warm-up (No Measure)

1 ROUND…

100m Run

10 Hanging Scap Retract

8/8 DB Bent Over Row

5/5 Split Squat

100m Run

6/6 DB Hang Power Clean

5/5 SA Ring Row

10 Alt. Step Forward Lunge

100m Run

8 DB G2O

10 Kip Swings

10 Alt. Jumping Lunges

Workout

Metcon (Time)

FOR TIME

800m Run

40 Pull-ups

40 Walking Lunges

800m Run

40 Toe 2 Bar

40 Walking Lunges

400m Run

20 Pull-ups

20 Walking Lunges

400m Run

20 Toe 2 Bar

20 Walking Lunges

-30:00 Time Cap-

L3 – 800/400, 40/20

L2 – 600/400, 35/15

L1 – 400/200, 20/10 (Keep going for at least 20 min!)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching*

*Focus on calm nasal breathing.