8/6/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Next week is a 1RM Squat, and today is our final prep day. Focus on that Tempo! Pick weights you KNOW you can hit, with no risk of failure. The WOD today is incredibly fast… if you don’t miss on your DUs! That is the key – stay consistent! No need to sprint ever, but you have to keep moving steadily. The bar comes from the floor, so you want to avoid breaking the set and having to clean it and get it over your head again. We want you to scale this WOD so that you can go unbroken on the squats for all of the rounds. Stick to the ‘no more than 1-minute jumping’ rule, no matter how many misses you have!

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Tempo Air Squats (5051)

:30 Squat Hold

:30 Pigeon Stretch (Left Leg)

:30 Pigeon Stretch (Right Leg)

Into…

3 SETS OF:

7 Back Squats (30X1)*

Strength

Back Squat (5×1 (20X1))

Back Squat @80-90% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 6 of Squat Cycle. Very heavy but doable for this week’s effort. Next week will be our test week of single reps building to new 1RM.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

9 Back Squat (155/105)|(135/95)

21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.

L3 – 155/105

L2 – 135/95, 15 DUs

L1 – 95/65, 15 Speed-Steps

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

9 Back Squat (155/105)|(135/95)

21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.

L3 – 155/105

L2 – 135/95, 15 DUs

L1 – 95/65, 15 Speed-Steps

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Slow Pedal on Bike