CROSSFIT – Fri, Jan 13

13
Jan

CROSSFIT – Fri, Jan 13

Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality

1:00 Row, R1: ez, R2: mod

5/5 Quadruped Thoracic Rotations

5 Table Top Bridge w/5sec Pause

3/3 Quadruped Hip Cars

5/5 Samson Lunge

Weightlifting

Overhead Squat (Establish a 3rm for the day)

Every 90sec, 6 Sets

3 Overhead Squats, starting @ 70%

build to a 3RM for the Day

Scale = front or back squats

BB Free:

Every 90sec, 6 Sets

8/8 Half Kneeling Strict Press

50’ Banded Side Step

12 Banded Air Squats

Metcon

“Doc” (AMRAP – Rounds and Reps)

18:00 AMRAP

15/12 Cal Row

12 Overhead Squats 95/65#

12 Chest to Bar Pull-Ups

*Machine Subs*

L3/L2: 12/9 Calorie Assault Bike

L1: 9/6 Calorie Assault Bike
L2:

75/55#

12 Pull-Ups

L1:

12/10 Cal Row

10 OHS @ 45/35#

10 Jumping Pull-Ups

BB Free:

Goblet Squats -or- Air Squats

Accessory Work

4-5 Sets

8-10 Feet Elevated Ring Rows 2121 Tempo

8-10 Zottman Curls 2121 Tempo