08/31/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Saturday Lifting is just the best!! We start today by trying to set a new 3RM Deadlift. GZo as heavy today as your form will allow. We don’t care if you set a new PR if your low back looks like crap. The WOD is a fast sprinty combo that forces you to balance increasing reps on the lift, and consistent face-paced movement on the Rows and Burpees. Scaling today is ONLY for the DL weight. Everyone will row 300m and do 7 burpees every round.

Warm-up

Warm-up (No Measure)

3:00 Row (EZ–Mod–Hard…increasing each min)

Into…

3 Rounds

8 Tempo Deadlifts (30×1)

4 Push Up to Down Dog

8 Tempo Good Mornings (30×1)

4 Burpees

Strength

Deadlift (1×3)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift*

*Not 3RM Deadlift…heavy but doable without any major compromise in mechanics! This should be heavier than the weight you choose for the workout. Try to build to this weight in less than 21 total reps.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

Row 300m

7 Burpee Over Bar

3 Deadlift*

*Every round add (2) More DL. 3-5-7-9 and so on…until the end of the AMRAP.

L3 – 255/175

L2 – 185/135

L1 – 135/95

Optional Finisher

Warm-up (No Measure)

NOT FOR TIME

30 Strict Pull-ups*

*Any variation for grip and width! Every 10 reps, accumulate 1:30 in a Hollow Hold.