9/10/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Our goal today is to build your confidence in heavy Touch-and-Go deadlifts. The focus of our technique will be how to stay strong and safe when cycling deadlifts quickly (without bouncing!), and you can be sure you will see them in this years’ Open. For the WOD, everyone can scale to a weight that works for them, and rope techniques that keep them moving. High volume jumping and hard pulling are the goals. Keep every round under 4 minutes to beat the time-cap.

Warm-up

Warm-up (No Measure)

1:00 Flow Slow Through Each…

1:00 Bootstrapper

1:00 Alternating Cossack Squat

1:00 Inch Worm (Keep those legs straight)

Immediately Into…

10 Tempo Good Morning (20×1)

30 Mountain Climbers +5/5 Single Arm Ring Row

10 Tempo Sumo Deadlifts (20×1)

1:00 Front Plank + 5/5 Single Arm Ring Row

10 Tempo Romanian Deadlifts (20×1)

20 Tuck ups + 5/5 Single Arm Ring Row

10 Tempo Conventional Deadlifts (20×1)

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 7 Deadlift*

MIN 2 – 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight

Workout

Metcon (Time)

4 ROUNDS FOR TIME

70 Double Unders (or 50 Reps of 4″ Plate Hops)

7 TNG Deadlift (AHAP)

2 Rope Climbs

-16:00 Time Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

10 Slow Reps of Down-Dog to Up-Dog