CROSSFIT – Sun, Feb 5
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
Bench Press
Bench Press
Every 3:00 for 9:00, 3 Sets
1:00 For Max Reps
Set 1 @ 80%
Set 2 @ 75%
Set 3 @ 70%
% based on 1RM Bench Press
***Use a spotter for this, have a partner of close to equal weights***
BB Free
Every 3:00 for 9:00, 3 Sets
Dual or Single DB Floor Press
Metcon
“Homelander” (AMRAP – Rounds and Reps)
12:00 AMRAP
10 Ring Dips
100ft Farmers Carry
10 Deficit DB Push-Ups
100ft Farmers Carry
10 Renegade Rows
Load: 50/35#
L2:
10 Banded Ring Dips
100ft Farmers Carry
10 Deficit DB Push-Ups
100ft Farmers Carry
10 Renegade Rows
Load: 35/25lb
L1:
10 Banded Matador Dips
100ft Farmers Carry
10 Band Assisted Push-Ups
100ft Farmers Carry
10 Renegade Rows
Load: 25/15lb
Capacity
3 Sets, For Max Calories
1:00 Max Cal Ski
1:00 Rest
1:00 Max Cal Row
1:00 Rest
1:00 Max Cal Bike
1:00 Rest