CROSSFIT – Tue, Jan 3

3
Jan

CROSSFIT – Tue, Jan 3

Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality

1:00 Cardio Choice

6/6 Half Kneeling KB Windmill

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Single Arm Ring Rows

10 Ring V-Outs

Weightlifting

Bench Press

Take 15:00 to Complete

Bench Press

5-5-4-4-3

*complete 6-8 Strict Handstand Push-Ups b/s*

% starts @ 70% and increase by feel today on the Bench

*Scaling options: ab mat strict HSPU, pike push-ups, hand-release push-ups

BB Free

Take 15:00 to Complete

15-15-10-10-5

Push Ups

*complete 12/9 Cal Row b/s

Metcon

“The Crossroads” (Time)

1:00 AMRAP

12/9 Assault Bike

-Max Bar Facing Burpees

1:00 Rest b/s

Continue until 75 Burpees

Time Domain: 4-7 Sets / 7:00-13:00

Time Cap: 15:00

Competitor:

100 Bar Facing Burpees

L2:

60 Bar Facing Burpees

L1:

1:00 AMRAP

9/7 Cal Assault Bike

Max Burpees

1:00 Rest b/s

Until 50 Burpees

BB Free

1:00 AMRAP

4 Shuttle Runs (25/25ft)

-Max Line Facing Burpees

1:00 Rest b/s

Continue until 75 Burpees

Accessory Work

Part A) 3 Sets, For Quality

:30 Ring Plank Circles

1:00 Sorenson Hold

Part B) 3 Sets, For Quality

20 Banded Tricep Pressdowns

20 Banded Bicep Curls