Saturday

Ralston Creek CrossFit – RCCF COMPETE

A. CONDITIONING

Metcon (No Measure)

4 ROUNDS FOR QUALITY*

30 HR Push-Ups

20 DB Box Step-Ups (50/35)|(24/20)

10 Ring Muscle-Ups**

2:00 Row for Meters

*Goal for this workout is to keep a steady, slow pace throughout. Think of this an exercise in control. Can you show restraint and move crisply even when you start to breath heavier.

**Intentionally break-up the MU into 2-3 sets every round. No failed reps.

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

2:00 Bike (MOD)

Immediately into…

AMRAP x 4 MINUTES

5 Barbell Good Mornings

5 Slow RDLs

10 Elbow Punches

10 Back Rack Jumping Squats

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK

3-2-2-1-1

Clean Complex*

*1 Rep = 1 Power Clean + Hang Power Clean. All sets should be done unbroken. Load builds each set.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3-6-9-12…etc

Hang Power Clean*

12/10 Cal Bike**

*Barbell weight decreases thru the workout…

3-6-9 @ (185/135)|(135/95)

12-15-18 @ (155/105)|(115/75)

21 and beyond @ (135/95)|(95/65)

**Bike stays at 12/10 every round

(Score is Rounds + Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES

7 Hang Power Clean (155/105)|(115/75)

15/12 Cal Bike

:30 Plank Hold

*Gauntlet style, Partner 1 performs the HPC, Partner 2 follows immediately after…following the first partner the whole time. Partners never work on the same station at same time or pass each other.

1 Round = When both partners finish the round.

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Overhead Squat (5-5-5-5-5)

5-5-5-5-5

Overhead Squat

*Start moderate-heavy and build to heavy. No missed reps. Work out of a rack. No sloppy mechanics.

(Score is Weight)