8/21/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
This is a DELOAD WEEK. Back off your numbers on the squats this week and focus on just moving well. Again, we DO NOT CARE about the weight today. Just move well and focus on form. The WOD is a gnarly sprint WOD designed to be unbroken every round. When in doubt, scale to go faster. Faster is better today!

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY

10 Air Squats (with a :01 pause in the hole)

5/5 Cossack Squats w/ PVC

5/5 Single Leg Glute Bridges (:02 sec pause at the top)

100m Light Jog

Strength

Back Squat (5-5-3-3-1-1)

Back Squat

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

*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!

5-5…Moderate

3-3…Moderate-Heavy

1-1…Moderate-Heavy+

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

100m Run

5 Hang Power Clean

7 Front Squats

L3 – 95/65

L2 – 65/45

L1 – 45/35