9/7/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
12 minutes is NOT a lot of time to get a 3RM bench – you need to be moving quickly. Make sure you focus on the warm-up to make sure you hit the ground running on for the entire 12 minutes. The WOD is a combination of two very distinct forms of suffering. Communication with your team is crucial today! You have to pace for the first ~8 minutes, and then an all-out sprint for the last 4!

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

8/6 Cal Bike

8 Ring Rows → 8 Kipping Swings

8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches

25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH Walk

Partner Strength

Bench Press (1×3)

I. ON A 12:00 RUNNING CLOCK…

Establish 3-Rep Bench Press for Each Athlete*

-Rest 5:00 before Part 2-

Partner Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 3…

II. ON A 12:00 RUNNING CLOCK…

Max Rounds of Cindy + Max Cals on Bike*

1 Round of Cindy is…

5 Push-ups

10 Pull-ups

15 Air Squats

*Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the bike, divided by 10, and rounded DOWN to the nearest set of 10. For example…30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example…29 Cals = 2, 71 Cals = 7, 115 Cals = 11.
Part II comes after 5:00 Rest!