CROSSFIT – Thu, Mar 9

Peak 180 – CROSSFIT

Warm-up

2-3 Sets, For Quality:

1:00 Cardio Choice

5 Inch Worm Push-Ups

10 Dual Dumbbell Deadlifts, Light Load

10 Dual Dumbbell Push Press, Moderate Load

:20 Glute Bridge

10 Alternating Bird-Dogs

Weightlifting

Deadlift (Build to a 3 rep max)

Take 15:00 to Establish a 3RM

Metcon

“Kraglin” (AMRAP – Reps)

12:00 EMOM

min 1: 8 Deadlifts @ 65% of Established 3RM

min 2: 8 Box Jumps 30/24”

min 3: Max Strict Handstand Push-Ups

min 4: Rest

Stimulus: Low Pull + Upper Push Muscular Endurance

RPE: 6/10

Primary Objective: Maintain sets of 5+ unbroken on the Strict Handstand Push-Ups

Secondary Objective: Maintain smooth controlled tempo on deadlifts. (Think 20×1 Tempo)
L2:

min 1: 8 Deadlifts @ 65% of Established 3RM

min 2: 8 Box Jumps 24/20”

min 3: Max Box Pike Handstand Push-Ups

min 4: Rest

BB Free:

12:00 EMOM

min 1: 16 Dual DB Deadlifts

min 2: 10-20 Squat Jumps

min 3: Max Dual DB Strict Press

min 4: Rest