8/20/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The rowing buy-in today has a goal: we want your first 500m and your last 500m to take the exact same amount of time. Like, to the second. No sprint at the end, or slowing down either. You have to pick a pace and hold on! The WOD itself is full of very different movements that we don’t see often. Please scale down the weights to something you can move consistently and with safety in mind. Very few athletes should attempt L3 today. Coaches will be looking critically at your form today and will scale you down on the fly if you are starting to look unstable or unsafe. This is a FUN ONE! Get ready for a challenge!

Warm-up

Warm-up (No Measure)

4 ROUNDS FOR TIME* (12 MIN CAP)

200m Row

7/7 SA DB Split Squat Thrusters

9/9 SA Glute Bridge DB Floor Press

25 Plate Jumps

:30 Rest

*Increase weight on DBs and pace on the rower each round

Workout

Metcon (Time)

FOR TIME

1000m Row

Immediately into…

3 ROUNDS

10 Single DB Burpees (50/35)|(35/25)*

20 SA OH DB Lunge**

40 Double Unders

*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.

**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.

L3 – 1000m, 50/35, DUs

L2 – 800m, 35/25, Speed Steps

L1 – 600m, 25/15, Speed Steps

Optional Finisher

Warm-up (No Measure)

3 SETS

10 Strict TTB

20 Controlled Sit-ups (minimize arm throw)

-Rest as Needed b/t Sets-