CROSSFIT – Wed, Feb 1
Peak 180 – CROSSFIT
Warm-up
2 Rounds, For Quality
1:00 Cardio
10/10 Banded Clam Shells
8/8 SA KB Deadlifts
10 KB Reverse Lunges
:30sec KB Dead-Bug
Weightlifting
Deadlift
Deadlift
Every 2:00 for 10:00, 5 Sets
8 @ 60%
7 @ 65% x 2 Sets
6 @ 70%,
6 @ 70%+
BB Free
Every 2:00 for 10:00, 5 Sets
Replace BB with (2) DBs
Aim to increase as sets decrease
*TOUCH & GO REPS TODAY*
Metcon
“Kimiko” (Checkmark)
16:00 EMOM
min 1: 15/12 Cal Row
min 2: 10 Dual DB Step-Overs 50/35lb
min 3: 18 Medball Weighted Sit-Ups 20/14lb
min 4: 18 Box Jump Overs 24/20”
RPE: 8/10
Comp:
min 1: 20/16 Cal Row
min 2: 12 Dual DB Step-Overs 50/35lb
min 3: 22 GHD Sit-Ups
min 4: 22 Box Jump Overs 24/20”
L2:
min 1: 14/10Cal Row
min 2: 10 Single DB Step-Overs 50/35lb
min 3: 15 Medball Weighted Sit-Ups
min 4: 15 Box Jump Overs 24/20”
L1:
min 1: 12/9Cal Row
min 2: 14 Alternating Box Step-Ups
min 3: 18 Abmat Sit-Ups
min 4: 18 lateral plate Hop overs.
Accessory Work
4 Sets, For Quality
8/8 Front Rack Reverse Lunges
15 Weighted Hip Extensions