CROSSFIT – Sun, Mar 19

Peak 180 – CROSSFIT

Warm-up

12:00 EMOM

Minute 1: 45sec Machine of Choice (Easy Pace)

Minute 2: 10/10 SL Glute Bridge + 10 Hollow Rocks

Minute 3: 10 Behind the Neck Strict Press + :10 Barbell Overhead Hold

Minute 4: 20sec Reverse Plank + 20sec Down Dog

Weightlifting

Pump Sesh (Checkmark)

12:00 Clock

4 Sets, Superset

10 Dual Dumbbell Bench Press

Straight into

10 Tempo Parallette Push-Ups*

*Scaling Options

Dumbbell or Plate Deficit Push-Ups

Strict Push-Up Work
Members will share benches and parallettes, those who do not wish to share will do floor presses and use dumbbells or plates for deficit push-ups; set push-up stations up away from benches to avoid all being on top of one another.

Metcon

“Jackhammer” (4 Rounds for time)

Every 4:00 for 16:00

20 Renegade Row 50/35lb

100ft Odd Object Carry *Heavy / Unbroken

100m Wall Ball Run

Odd Objects:

Sandbags

Wall Balls

Heavier Plates

Stimulus: Grunt / Strongman Strength Conditioning

Primary Objective: Complete each working set in 2:30-3:00

Secondary Objective: Stay unbroken on all movements

RPE: 6/10

Score = time per round
L2:

16 Renegade Row 35/25lb

100ft Odd Object Carry *Heavy / Unbroken

100m Wall Ball Run

L1:

12 Renegade Row

100ft Odd Object Carry *Heavy / Unbroken

100m Wall Ball Run

Sweat:

16:00 AMRAP (no rest)

12 Renegade Row

100ft Odd Object Carry *Heavy / Unbroken

100m Wall Ball Run