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