10/9/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Our 5×3 today is not for a new 3RM, it is for a focus on form and efficient cycling, even when the weight gets heavy. Then, prep your mind – this one is mental! Once the WOD begins, you want a weight that will allow you to complete larger consistent sets of 5-10. Break early and often, but keep moving at a steady pace. The Dips/Pushups need to be carefully balanced so you don’t redline or burnout until the very last round. If you hit failure on the round of 21, this will be a VERY long WOD for you.

Warm-up

Warm-up (No Measure)

2 ROUNDS Increasing Effort on Bike in Round 2…

1:30 Bike

14 Step Back Lunges

7 Bent Over Row (w/ empty barbell, :02 pause at chest)

7 Jump Squats (focus on powerful, not high jump)

7 Barbell Good Morning

Then into a more specific barbell warm-up…

2 ROUNDS

5 Slow Deadlifts (pausing at mid-thigh)

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

Strength

Power Clean (5×3)

5×3

Power Clean*

*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.

Workout

“ELIZA-PLUS” (Time)

FOR TIME

27-21-15-9

Power Clean (135/95)|(95/65)

Ring Dip or HR Push-up
L3 – 135/95, Ring Dip

L2 – 95/65, HRPU

L1 – 65/45, Knee Push Up

Optional Finisher

Warm-up (No Measure)

3 SETS

15 Barbell Bent Over Rows (Supinated Grip)

15 DB Strict Press (Light)