10/19/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
This is 18 minutes of total work without much rest. This is all about trying to keep a high-output-pace without falling about. It’s ok to flirt with disaster on the pace today to see how it impacts you. For today, don’t be afraid to go out faster than you ever have – everyone needs to know what the wall feels like from time to time. Also – EVERYONE should start every round on the bike/rower. Its critical to the pacing of everything else.

Warm-up

Warm-up (No Measure)

FBB Flow Warm-up

3-4 ROUNDS…

1:30 Bike or Row (:45 EZ / :45 Moderate…increase each round!)

10 Steps Bear Crawl Forward (slow & intentional)

10 Steps Bear Crawl Backward (slow & intentional)

10 DBL DB Strict Press (from lunge stance, switch forward leg at rep 5)

10 DBL Sumo DB Deadlift

10 DBL DB Thrusters

20 Plate Hops

-10:00 Cap-

Workout

Metcon (3 Rounds for reps)

3 SETS FOR REPS

1:30 Max Cal Row or Bike

1:30 Max Slam Ball

1:30 Max Russian KB Swing

1:30 Max Box Step Overs

-1:30 Rest b/t Sets-

L3 – 40/30, 70/53, 16″/12″

L2 – 30/20, 53/35, 16″/12″

L1 – 20/10, 35/25, 16″/12″

Finisher

Warm-up (No Measure)

FOR RECOVERY*

3:00 Banded Hamstring Stretch

3:00 Dragon Stretch + Nasal Breathing

3:00 Calf Release on KB

*Perform 1:30 on each side of the body.