CROSSFIT – Wed, Feb 22
Peak 180 – CROSSFIT
Warm-up
2 Sets, For Quality:
1:00 Dead-Hang
5/5 Quadruped Thoracic Rotations or PVC Thoracic Rotations
:45 of Glute Bridge Hold
–
into..
3 Sets
5 Dual DB Push Press
+
50ft Dual DB OH Carry
Cap @ 10:00
Weightlifting
Metcon
Bench Press
Every 2:00 minutes, 5 sets, complete the following:
Sets 1: 5 reps @ 65%
Set 2: 4 reps @ 70%
Set 3: 3 reps @ 75%
Set 4: 3 reps @ 80%
Set 5: 3 Reps @ 85%
BB Free
Every 2:00 minutes, 5 sets, complete the following:
10 Dual DB Floor Press
5/5/5/5 Side Plank Walk Steps*
20 Mountain Climbers
*5 Steps to the Right, 5 Steps to the Left x 2
“Joia Beach” (AMRAP – Reps)
3 Sets:
3:00 minutes AMRAP
15 Dumbbell Push Presses 50/35lb
300ft Farmers Carry with Dumbbells
Max Strict Pull-Ups in the Remaining Time
R: 2:00 b/s
Comp:
70/50lb
L2:
35/25lb
L1:
25/15lb
-Banded Strict Pull-Ups
-Jumping Eccentric
-Toenail Spot Strict Pull-Ups
*pick your poison
Score: Strict Pull-Ups
Primary Objective: Strict Pull-Ups accumulating as many as possible
Secondary Objective: Unbroken with either bench press or farmers carry, you don’t need to do both.
RPE: 7/10
Stimulus: Grip / Upper body pump