10/8/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Everyone’s goal in the WOD is 4+ rounds. If the row is your weakness, put a distance on R1 that takes ~2 minutes, then still add 50m every round. If the Up/Downs are your weakness, consider ~30 seconds of hard work, and find a hard pulling movement that will let you do 40-60 in the WOD, and go with that! Up/Downs should be unbroken, and the pulling can be in 2-3 sets per round. 20 minutes in a looooong time in this WOD so don’t go out too fast.

Warm-up

Warm-up (No Measure)

3-4 ROUNDS…

100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs

8/8 DB Filly Lunges

10 DB Bent Over Rows

10 DB Death March

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Row*

15 Up-Downs

10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.

L3 – Rx

L2 – Ring Rows

L1 – Jumping PU

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Lat Rolling

3:00 Banded Distraction

3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.