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