CROSSFIT – Mon, Jan 16

16
Jan

CROSSFIT – Mon, Jan 16

Peak 180 – CROSSFIT

Warm-up

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

Weightlifting

Power Snatch (10 x 2 starting at 60%)

Every 90sec x 10 Sets

2 Power Snatch, building from 60% to 2RM for the Day

*not TnG

BB Free

Every 90sec x 10 sets

Odd: 15-20 Banded Russian KB Swings

Even: 10 Burpees

Metcon

“Life” (Weight)

16:00 EMOM

min 1: 15/12 Cal Row

min 2: 5 Power Snatch @ 75-80% of Max Double from Weightlifting

min 3: 15 Box Jump Overs 24/20”

min 4: 15 Toe to Bar

*L ooking to keep the time frame to around :40-45sec in order to maintain consistency across rounds

Comp:

18/15 Cal Row/Ski/C2B,13/11 Cal Assault Bike

20 Toe to Bar

L2:

13/10 Cal Row/Ski/C2B,9/7 Cal Assault Bike

12 Box Jump Overs 24/20”

12 Knee to Elbows

L1:

12/9 Cal Row/Ski/C2B,8/6 Cal Assault Bike

8 Hang Power Snatch

16 Box Step-Ups 24/20”

20 Abmat Sit-Ups

BB Free:

12 Alternating DB Snatch -or- AKBS
Home Workout!

16:00 EMOM

min 1: :45 Any Cardio (shuttle runs, dance, ‘line’ hops, jumping jacks, mountain climbs)

min 2:10-12Burpee + Tuck Jump

min 3: 16Jumping Lunges

min 4: 20 Sit Ups

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose