Wednesday

Ralston Creek CrossFit – RCCF COMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning.

B. NC60

Warm-up

Warm-up (No Measure)

3 SETS

20 Jumping Jacks

10 PVC Pass Thrus

10 Reverse Snow Angels

10 PVC Sotts Press

Into…

3 SETS*

20 Single Unders/ Double Unders

5 Behind The Neck Snatch Grip Push Press

10 Alt Overhead Lunges

10 Scap Pull-Ups

10 Kipping Swings

*1st set with PVC, then transition to an empty barbell if you are able.

Strength

Overhead Squat (5-5-3-3)

5-5-3-3*

Tempo Overhead Squat (31X1)

*Start Light and build to Moderate.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

10 Overhead Squats (95/65)|(65/45)

3 Ring Muscle-Ups

50 Double Unders

(Score is Time)

KG BB:(42.5/30)|(30/20)

RMU Option 1: Jumping Ring Muscle-Up

RMU Option 2: Burpee Jumping Pull-Up

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)