CROSSFIT – Mon, Mar 27

Peak 180 – CROSSFIT

Warm-up

9 minute EMOM, 3x @ Each:

Minute 1: 20 Banded Good Mornings

Minute 2: 1 round of *Gymnastic Complex*

Minute 3: 10 Lat Eccentrics

*Gymnastic Complex*

2-5 Strict Pull-Ups

5 Russian Push-Ups -or- 5 Hand-Release Push-Ups

10 Air Squats

Weightlifting

Back Squat (Build to heavy 5 for the day)

Take 10:00 to

Build to a Heavy 5 rep Back Squat

*This is not a 5 rep max

Strength Continued… (Weight)

then complete:

Every 3:00 for 9:00

5 Back Squats @ 80%* + 4 Seated Box Jumps to High Box

*Percentage for the Back Squat is based off of your heavy 5 reps achieved prior to.

Barbell Free

4 Sets

8/8 Dual DB Bulgarian Split Squats

12 Dual DB Romanian Deadlifts

12 Weighted Glute Bridges

50’ Banded Side Steps

:30 Rest b/t Sets

Load: AHAP, RPE 9/10

Metcon

“Salmon of Capistrano” (AMRAP – Rounds and Reps)

10:00 AMRAP

4 Medball Weighted Strict Pull-Ups 20/14lb

8 Dumbbell Deficit Push-Ups

12 Dual Dumbbell Front Squats 50/35lb

Primary Objective: Unbroken on each movement

Secondary Objective: Complete ~6 Rounds +/- 5-10 reps

Stimulus: Muscular Endurance and Stamina

RPE: 7/10
L2:

10:00 AMRAP

4 Strict Band-Assisted Pull-Ups

8 Dumbbell Deficit Push-Ups

12 Dual Dumbbell Front Squats 35/25lb

L1:

10:00 AMRAP

4 Feet Elevated Ring Rows

8 Band Assisted Push-Ups

12 Goblet Squats 35/25lb

Sweat:

10:00 AMRAP

4 Weighted Strict Pull-Ups

8 Dumbbell Deficit Push-Ups

12 Dual Dumbbell Front Squats

Bodyweight:

10:00 AMRAP

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats