8/1/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
This WOD is long with constant movement. Don’t go out too fast on the first round, or when you get back on the rower for rounds 2 and 3, you will have regrets! Try to target finishing the row faster than 6:30 each round. Keep consistent pacing that allows you to get right off the rower and hit the G2O with no more than 1 break. No single-unders today – if you don’t have DUs, you get to work on speed steps. Keep your heart rate under control on the jumps, break often, as you get no rest between those and the rower again!

Warm-up

Warm-up (No Measure)

4 ROUNDS (progress movement every round)

:30 of…Single Unders → Fast Singles → High Jump Singles → DU’s or attempts

10 Reps of…Plate DL → Plate Power Clean → Plate G2O → Plate Thruster

10 Reps of…BW Lunge → Lunge with Twist → Groiner with Twist → Bootstrapper

Workout

Metcon (3 Rounds for reps)

EVERY 9:00 FOR 27:00…

1500m Row

25 Plate Ground to OH (45/35)|(35/25)

Max Double Unders in Remaining Time

L3 – 1500m, 45/35, DUs

L2 – 1200m, 35/25, Speed Steps

L1 – 800m, 15/10, Speed Steps

Optional Finisher

Warm-up (No Measure)

“SUNS OUT, GUNS OUT”

3 SETS

15 DB Floor Press (Heavy)

:45 “Gun Hold” w/ Plate*

*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body