Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The strength portion is designed to build confidence in our overhead movements and build on your shoulder endurance. The Push Press will be the limiting factor on the weight, but having to catch and rejerk 3 times without dropping the bar will challenge everyone’s mental endurance. For the WOD, we want unbroken sets on all the jerks and to focus on getting under the bar with solid body mechanics. Coaches will lower the weights to make sure you are keeping good form!

Warm-up

Warm-up (No Measure)

2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell!

1 set of each, starting with:

15 Banded Face Pulls

10 BB Strict Press

5/5 Split Squats

Then:

15 Banded Lat Pull Downs

10 BB Push Press

10 Alt Jumping Lunges

Then:

20 Shoulder Taps

10 BB Push Jerks

10 Alt Jumping Lunges

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Build to “Moderate-Heavy” Set of the Following Complex*:

1 Push Press

2 Push Jerks

1 Split Jerk

*Bar should come from the ground and be power cleaned to the shoulders.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

4 Jerks

4 Lateral Burpee Over Bar

-Rest 2:00-

AMRAP x 3 MINUTES

3 Jerks (Lighter)

3 Lateral Burpee Over Bar

L3 – 155/105, 135/95

L2 – 115/75, 95/65

L1 – 75/55, 55/45

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling T-Spine

3:00 Foam Rolling Mid/Low Back