CROSSFIT – Wed, Jan 11

11
Jan

CROSSFIT – Wed, Jan 11

Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality

8/8 Single KB Staggered Stance RDL

5/5 Goblet Squat Split Squat 2020 Tempo

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

Lower Body Circuit (2 Rounds for weight)

On a 20:00 Clock to Complete

Pause Back Squat (1sec) + Back Squat

4 Sets

2+2, @ 80%+

R: 2:30 b/s

BB Free:

4+4 dual DB shoulder rack squats

directly into..

Front Rack Reverse Lunges

3 Sets x 20 Alt Reps

@ 51-55% of Front Squat 1RM

R: as needed b/s

BB Free:

3 x 50’ dual DB suitcase lunge

*Members will complete all 4 sets of back squats, then move to 3 sets of lunges*
R1: Back Squat weight

R2: Lunge weight

Metcon

“Iceman” (Time)

For Time

33/24 Cal Assault Bike

50 American KBS 53/35#

30 Toe to Bar

Time Domain: 5:00-7:00

Time Cap: 10:00

*Machine Subs*

Comp/L3: 48/36 Calorie C2 Machine

L2: 40/29 Calorie C2 Machine

L1: 32/24 Calorie C2 Machine
Comp:

70/53#

50 Toe to Bar

L2:

28/20 Cal Assault Bike

44/26#

30 Knee to Elbows

L1:

25/17 Cal Assault Bike

35/18#

30 Abmat Sit-Ups

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose