8/27/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today has a very extended warm-up to prepare you to hit the WOD at maximum effort. We want you to plan on having ~1 minute of rest on each set. Scale the movements to support the goal of that glorious minute of rest. If you are getting less than 45 seconds, stop immediately, and scale down the next round.

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

15 Jumping Jacks

10 Arm Circles

10 Arm Crosses

3 Wall Walks

Skill

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – 3-5 Reps of Gymnastic Goat*

MIN 2 – :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on…

HSPU

Pull-Up

Muscle-Up

HS Walk

Ring Dip or Bench Dip

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 15 MINUTES

Run 200m

30 Double Unders

15 Handstand Push-ups

L3 – DU, HSPU

L2 – Step-Steps, DB PP (40/30)

L1 – Plate-Jumps, DB PP (30/20)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Focusing on Lats & Upper Back