CROSSFIT – Tue, Nov 15

15
Nov

CROSSFIT – Tue, Nov 15

Peak 180 – CROSSFIT

Warm-up

Warm-up (No Measure)

2 Rounds, For Quality

1:00 Cardio Choice

10/10 Banded Clam Shells

10/10 Single Leg Glute Bridges

:20sec Hamstring Plank

6/6 Single Arm Ring Rows

10/10 Bear Plank Shoulder Taps

Weightlifting

Back Squat (1 x 20 reps (heavier than last week))

10:00 Clock

Back Squat

20 Reps @ 5-10# heavier than last week

BB Free

10:00 Clock

5 Sets

10 Sumo Stance Squat

10 Alternating Reverse Lunges

10 Calorie Standing C2 Bike (Damper 10/8)

Metcon

“Pop Rocks” (AMRAP – Reps)

20:00 EMOM

min 1: 16/13 Calorie Row/Ski

min 2: 15 Thrusters 95/65#

min 3: 14/11 Cal Assault Bike

min 4: 3/2 Rope Climbs*

*last round max reps on each movement within the minute

Level 3

As Written

Level 2

13/10 Calorie Row

12 Thrusters 95/65#

12/9 Calorie Assault Bike

2/1 Rope Climb(s)

Level 1

13/10 Calorie Row

10 Thrusters 75/55#

9/6 Calorie Assault Bike

3 Pull to Stands

*10/8 Strict Pull-Ups

Coaches notes: for bigger classes, create stations (4-5 people per station)

Score = reps in final round

Accessory Work

(Optional) (Checkmark)

4 Sets, For Quality

8/8 DB Lateral Lunges

10 Behind the Back Reverse Wrist Curls

10-12 Anterior Tibialis Raises