9/17/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Holy Grip-Burner Batman!! We start with dedicated time to practice your pulling techniques. Try to work on whatever you need the most coaching help with today. Make sure you don’t burn out in those 10 minutes, as its about skill, not volume! We have a hard cap of 16 minutes on the WOD, and we want to see everyone finish part-1 in 7 minutes or less. Then part 2 is about hanging on to see how far you can get into it! The pulling movement for part 2 CANNOT be the same movement from part 1 – it MUST be harder to perform for the athlete. Use your imagination! Oh, and your grip will be fried. Really, really fried.

Warm-up

Warm-up (No Measure)

AMRAP x 12 MINUTES

5 Light DB Devil’s Press

15 Jumping Jacks

10 Ring Rows

10 Straight Leg Sit-ups (minimize arm throw)

10 Scap Pull-ups (slow and controlled)

:30 Hollow Rocks

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

C2B & Bar Muscle-Up Development

Workout

Metcon (Time)

FOR TIME

21-15-9

Russian Kettlebell Swing

C2B Pull-up

into…

15-12-9

American Kettlebell Swing

Bar Muscle-Up

-16:00 Hard Cap-

L3 – 70/53, C2B/BMU

L2 – 53/35, PU, C2B

L1 – 35/25, Jumping PU, Ring Row