7/13/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is about fast transitions and those Rope Climbin’ Skillz! Bring your leg/ankle protection clothes, and shoes that work for rope climb work, as everyone will be working on these skills in the warmup. Those Plate squat cleans are going to be where this WOD gets terrible. Try to keep a solid pace for the first 10 minutes, and then reconsider and see if you can hammer down for the last few minutes! Even if you can’t get anywhere near the top of the rope, working on the techniques in the WOD is a win!

Warm-up

Warm-up (No Measure)

Partner 400m Jog w/ MB pass

Into…

6 ROUNDS (3 rounds per partner)**

10/8 Cal Bike

20 Alternating Single Leg V-Ups

10 KB Sumo Deadlift High Pulls

20 Suitcase Lunges

**P1 works, while P2 stretches…perform a stretch or hold each round they are “off”. Example: Alternating Groiners → Pigeon Stretch → Dead hang / Scap Pull Ups

Workout

“FROZEN ROPE” (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20/15 Cal Bike

2 Rope Climb

20 Plate Squat Clean (45/35)|(25/15)

2 Rope Climb
L3 – 20/15, 45/35 (Bike or Row!)

L2 – 18/12, 25/15 (Bike or Row!), x2 pullups

L1 – 12/8, 15/10 (Bike or Row!), x4 jumping pullups

Cool Down

Warm-up (No Measure)

NOT FOR TIME

400m Walk as a Group*

*Calm nasal breathing only