8/24/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
This is a benchmark WOD that will challenge your ability to pace. This one is all about keeping your heart rate manageable on the Rowing and Box Jumps so you can go for BIG unbroken sets on the Wallballs. If you try to sprint too hard on the row/jumps, it will bite you hard. Expect a 15-20 minute WOD for most athletes.

Warm-up

Warm-up (No Measure)

“You go, I go” partner chipper warm-up! Have everyone partner up and grab out a slam ball, light KB, and light bumper plate. Against a 10:00 clock, challenge teams to see how far they can get. Only one person can work at a time.

ON A 10:00 RUNNING CLOCK…

200m Team Jog (run together)

40 American KB Swings

40 Air Squats

40 Plate Ground to Overhead

40 Up Downs

40 Plate Push Press

40 Sit Ups

Workout

“STRAIGHT 100.” (Time)

FOR TIME

25 Cal Row

20 Wall Balls (20/14)|(14/10)

20 Box Jumps (24/20)

25 Cal Row

30 Wall Balls (20/14)|(14/10)

30 Box Jumps (24/20)

25 Cal Row

50 Wall Balls (20/14)|(14/10)

50 Box Jumps (24/20)

25 Cal Row

-20:00 Time Cap-
L3 – 20/14, 24/20

L2 – 14/10, 20/16

L1 – 10/6, 16/12

Optional Finisher

Warm-up (No Measure)

2 SETS

:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball)