CROSSFIT – Tue, Mar 14

Peak 180 – CROSSFIT

Warm-up

3 Sets, For Quality:

6 Inchworm Push-Ups

10/10 Single Leg Box Step Downs

10/10 Straddle Leg Lift s

10 Cossack Squat s

10 Bird Dogs

Weightlifting

Back Squat (1 x 1 building to 1 rep max)

*Please limit yourself to a maxim of two attempts, if unsuccessful after the second, then move forward with training.

BB Free

4 Sets

12/12 Dual DB Bulgarian Split Squats

15 Dual DB Romanian Deadlifts

Rest 1-2:00

3 Rounds, For Time

50’ Lunges

24 Air Squats

12 Calorie C2 Machine (Any)

…if time is remaining, choose a cardio machine for active recovery!

Metcon

“Sharpshooter” (AMRAP – Rounds and Reps)

6:00 AMRAP

10 Alternating Pistols

10 Deficit DB Push-Ups

10/8 Strict Pull Ups

Rest 3:00 minutes

6:00 AMRAP

10 Dual Dumbbell Front Squats, 50/35lb

10 Lateral Burpees Over DB’s

10 Pull-Ups

Stimulus: Full Body High Intensity / Density Session

Primary Objective: Achieve 3+ rounds / AMRAP, with goal of getting further in second AMRAP

Secondary Objective: Strict positions on first AMRAP, cycle rate on second AMRAP

RPE 8/10

Comp:

10 Alternating Pistols

10 Deficit DB Push-Ups

10 Chest to Bar Pull-Ups

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10 Dual Dumbbell Front Squats, 50/35lb

10 Lateral Burpees Over DB’s

5 Bar Muscle-Ups
L2:

5/5 Single Leg Sit to Box

10 Push-Ups

8/6 Strict Banded Pull Ups

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10 Dual Dumbbell Front Squats, 35/25lb

10 Lateral Burpees Over DB’s

8 Pull-Ups

Sweat:

Spend 3:00 of “rest” on machine of choice🙂

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations