7/10/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
The goal of the complex work is to get a heavy single today. Push the weight if it feels good, but don’t hunt for it if you feel bad, or form just isn’t there today. Coaches will be focused on watching your form and providing feedback. Today’s WOD is designed to have a high heart rate before having to hit some heavy DLs for volume! The weight on the DL is supposed to be heavy, but doable for sets of 7+ each round. The pull-ups should be doable in 2 sets or less every round.

Warm-up

Warm-up (No Measure)

3 ROUNDS…

10 Cal Bike

5 Inchworms

10 Alt. Spiderman Lunges

5 Scap Pull-ups

5 Tight Kip Swings

*After the general warm-up, athletes grab an empty barbell and work through the specific barbell warm-up for the clean…

Strength

Clean (8×1)

CLEAN COMPLEX

EVERY 2:00 FOR 8 SETS

1 Squat Clean*

*Start moderate-heavy and build to heaviest single rep.

Workout

Metcon (Time)

3 ROUNDS FOR TIME

200m Run

10 C2B Pull-ups

21 Deadlift (225/155)|(155/105)

-12:00 Hard Cap-

L3 – 200m, 10xC2B, 225/155

L2 – 200m, 10xPullups, 155/105

L1 – 200m, 10xJumpingPU, 105/75

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching Focusing on Hips & Hammies