7/16/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The warm-up today can be intense, so please remember it is the WARM UP and don’t go all-out on it. Work on technique and cycling. The WOD is designed for our top athletes. Most everyone should scale this in one form or another. We want to reinforce the skills of the MU, and therefore we want a pull+press to scale for each MU. The Box Jump tax will really start to eat into your progress, and you want to prepare mentally for that! We want each set of pull/push to be doable in 2 sets or less, and each set of lunges or presses to happen in no more than 3 sets. Not finishing is totally fine today – just get as far as you can in 14 min!

Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

8/8 DB Strict Press

5 Burpees

8 DB Step-ups

5 Ring Rows

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Muscle-Up Development

Workout

Metcon (Time)

FOR TIME

9 Muscle-Ups (Ring or Bar)

50 DB Suitcase Reverse Lunge (50/35)

7 Muscle-Ups (Ring or Bar)

50 DB Push Press

5 Muscle-Ups (Ring or Bar)

*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)

-14:00 Time Cap-

L3 – Rx

L2 – PU+Dips, 35/25, 20/16

L1 – Ring-row+push-up, 15/10, 12/8

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling*

*Focus on lats, shoulders, and t-spine.