Saturday

Ralston Creek CrossFit – RCCF COMPETE

A. CONDITIONING

Metcon (Distance)

FOR DISTANCE

Walk or Hike for at Least 45 Minutes. Keep a Brisk and Intentional Pace. Nasal Breathing Only. Weighted Vest Optional but Not Required. Outdoors Preferred.

(Score is Distance)
GOAL: Sub-Max aerobic conditioning. Heart rate should never reach peak. Train yourself to not gasp for air. Keep your head up, breath intentionally through your nose, and keep taking the next step. Try not to stop the entire 45mins.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES (Flow)

10 Alt. Groiners

10 Bootstrappers

10 Alt. Samson Stretches

10 Lunge w/ Thoracic Twist

Immediately into…

AMRAP x 5 MINUTES (w/ empty bar, EZ pace)

10 Alt. Elbow Punches

10 Hang Muscle Cleans

5 Front Squat

5 Strict Press

5 Back Squat

Strength

Bear Complex (Heavy Complex )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
ON A 15:00 RUNNING CLOCK…

Build to a Heavy Bear Complex

Workout

CLOUDKICKER (Time)

4 ROUNDS FOR TIME

7 Unbroken Bear Complex* (115/75)|(75/55)

400m Run

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

(Score is Time)

KG BB: (50/35)|(35/25)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

8 SETS FOR TIME*

7 Unbroken Bear Complex* (115/75)|(75/55)

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

** While P1 Performs 1 Set of 7 Unbroken Bear Complexes, P2 performs a 400m Run. Partners alternate movements until each complete 4 full Sets.

(Score is Time)

KG BB: (50/35)|(35/25)

()

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

3 SETS

1:00 Max Strict Pull-Ups

-Rest :30-

1:00 Max Strict Dips

-Rest :30-

1:00 Max Wall-Supported HS Hold

-Rest 2:00 b/t Sets-

(Score is Lowest Reps)
GOAL: Strict strength development. No rushed or forced reps on the Pull-Ups and Dips. For the HS hold…:30 is good, :45 is better, 1:00 with ease is best. In the HS Hold, try to keep you midline locked down…no crazy arch, shaking, and foaming from the mouth. Keep it classy folks!