11/6/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
Today is a skill session designed to expose you to high-volume pulling hidden in a group of endurance and grip-fatigue movements. The Burpee penalties will start to annoy you after the second AMRAP, and they don’t get better. Get your mind right for this one. Choose to spend today developing your skills, and don’t worry about the score.

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

5 Inchworms

7 Single KB Sumo Deadlifts

7 Ring Rows

7 Plate G2OH

15 Plate Hops

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice Footwork on Rope Climb*

*Practice either in full climbs or seated on box

Partner Workout

Metcon (4 Rounds for reps)

IN TEAMS OF 4…

1. AMRAP x 4 MINUTES

Double KB or DB Deadlift (Athlete Choice, AHAP)

*Everytime you break 3 Burpees

-Rest 1:00-

2. AMRAP x 4 MINUTES

Rope Climbs or Strict Pull-Up

*Everytime you break 2 Burpees

-Rest 1:00-

3. AMRAP x 4 MINUTES

Double Unders

*Everytime you break (or miss!) 1 Burpee

-Rest 1:00-

4. AMRAP x 4 MINUTES

Cal Bike

*Each Partner starts on different stations and rotate during the rest.