CROSSFIT – Tue, Nov 22

22
Nov

CROSSFIT – Tue, Nov 22

Peak 180 – CROSSFIT

Warm-up

Overhead Prep Warm-Up

2 Sets for Quality

:45 Row

:20/:20 Half Kneeling SA OH Hold

8 Scapular Push-Ups

8 Plank Shift and Reach

4 Inchworm Push-Ups

Weightlifting

Push Press (4×3, 4×2)

8:00 EMOM

Min 1-Min 4: 3 Push Press @ 75%

Min 4-Min 8: 2 Push Press @ 80%

BB Free

8:00 EMOM

Odd: :30 Tricep-Focused Ski-Erg*

Even: Double DB Seated Z Press

*Face Away from Ski-Erg, Perform as Tricep Extension

Metcon

“Sexy Back” (Time)

For Time

100 Double Unders

50 Handstand Push-ups

1000/850m Row

100 Double Unders

50 Push Ups

500/425m Row

Comp

Weighted Double Unders

Strict HSPU

Ring Dips (Replace Push Ups)

Level 3

As Written

Level 2

50 Double Unders

30 Handstand Push-Ups

1000/850m Row

50 Double Unders

30 Push Ups

500/425m Row

Level 1

100 Single Unders

50 DB Push Press

1000/850m Row

100 Single Unders

50 Push-Ups

500/425m Row

Time Domain: 15:00-20:00

Time Cap: 20:00

Accessory Work

4 Sets, For Quality

10 Dual DB Bench Press

12 Seated DB Reverse Flys

10 Lateral DB Shoulder Raise + 10 Front DB Shoulder Raise