11/5/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is NOT a 10RM: It is a 10Rep-with-a-strict-1-second-pause-at-the-top strength test! This is critical to understand – as we want to focus on speed and control over the weights today. The WOD is designed to be a 100% unbroken effort. Try to scale where you can easily do round-1 unbroken, but round-3 is a mental and physical battle to try and complete unbroken. If the T2B has no chance of going unbroken for you, pick a number that you will fight to hit every round. Like, 10-10, or 7-7-6.

Warm-up

Warm-up (No Measure)

Foam Roll During Intro!

2 ROUNDS

5 Tempo Air Squats (3311)

5 Tempo Back Squats (empty bar- 3311)

:20 Hollow Hold

:20 Superman Hold

:15-:20 Active Hollow Bar Hang

8/8 Plate OH Split Squats

Into…

2 ROUNDS

5 Heels Elevated Squats (3311)

5 Toes Elevated Squats (3311)

5 Kip Swings

10 Hanging Knees to Elbows

8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)

Strength

Back Squat (1×10)

ON A 15:00 RUNNING CLOCK…

Establish Moderate-Heavy 10-Rep Back Squat*

*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15 Front Squats

20 Toes 2 Bar

-9:00 Hard Cap-

L3 – 135/95, T2B

L2 – 95/65, Knee-Raise

L1 – 65/45, Abmat Situps

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Roll L-Side IT Band & Quad

2:30 Roll R-Side IT Band & Quad