10/22/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Good old fashioned GRUNT WORK is the name of the game today! This one will give you back what you put into it, so go heavier than you want to go today. The only goal is to get uncomfortable and keep moving!

Warm-up

Warm-up (No Measure)

AMRAP x 5:00

8 SA DB DL/Arm (Feet outside DBs)

:30 Filly Hold/Arm *

8 Up-Downs

16 Alt Prisoner Step-Ups **

*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch

**Prisoner Step-Up: Hands behind head, chest up!

Rest 1:00-2:00 to explain the next movements.

Then

AMRAP x 5:00

8 SA DB Front Squat/Arm

:30 Double KB Front Rack Hold

:30 Double KB Farmers Hold

8 Burpees

8 Box Jump Step Down

Workout

Metcon (No Measure)

E2MOM x 24 MINUTES

MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)

MIN 3 & 4 – 15 Box Jumps then…Max Toes 2 Bar

MIN 5 & 6 – Heavy Hold…Mixing it Up!*

*Rounds 1 & 3 – Max Distance KB Farmer Carry

Rounds 2 & 4 – Max Distance KB Front Rack Carry

L3 – 24″/20″, T2B

L2 – 20″/16″, Knee Raises

L1 – 16″/12″, Abmat Situps