CROSSFIT – Wed, Feb 8
Peak 180 – CROSSFIT
Warm-up
2Sets, For Quality
1:00 Cardio Choice (Easy pace)
15 Banded Goodmornings
6/6 Single Arm Ring Rows
:20/:20 Single Leg Glute Bridge Hold
:20/:20 Second Side Plank Hold
Weightlifting
Deadlift
Every 2:00 x 6 Sets
7 @ 70%
6 @ 75% x 2 Sets
5 @ 82% x 2 Sets
3 @ 87%
*TNG reps!!!!*
BB Free
Every 2:00 x 6 Sets
15 Dual KB Deadlifts
Max Calorie Row in Remaining Time
Metcon
“Doin’ Time” (AMRAP – Reps)
Every 1:15 until failure
10 Deadlifts, 225/155lb
8* Chest To Bar Pull-Ups
*C2B reps increase by 2 each set
Rep Breakdown for c2b:
R1 – 8
R2 – 10
R3 – 12
R4 – 14
R5 – 16
R6 – 18
R7 – 20
R8 – 22
Goal: 4+ Rounds
Cap: 8 rounds
Score: Total pull ups
Comp:
10 Deadlifts, 225/155lb
15 Chest To Bar Pull-Ups
*Pull-Ups stay the same the entire duration
L2:
10 Deadlifts, 185/125lb
8* Pull-Ups
*Pull-Ups reps increase by 2 each set
L1:
10 Deadlifts @ 40% of 1RM
8* Jumping Pull-Ups
*Jumping Pull-Ups reps increase by 2 each set
BB Free:
12 Dual DB Deadlifts
6* Strict/Band Assisted Pull-Ups
*Strict Pull-Ups reps increase by 2 each set
Accessory Work
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Seated Straddle Stretch
1:00 Saddle Pose