CROSSFIT – Wed, Jan 25

25
Jan

CROSSFIT – Wed, Jan 25

Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality

8/ 8 Single KB Staggered Stance RD L

5 Goblet Squat 2020 Tempo

:30 Pause Goblet Squat Ankle Mobility

5 Down Dog to Up Dog

:20 Handstand or Plank Hold

Weightlifting

Back Squat

Pause Back Squat (1sec) + Back Squat

Every 3:00 for 12:00, 4 Sets

1+2, @ 83%+

Metcon

“Colonel Miles Quaritch” (Time)

10 Rounds for Time

9 Wall Balls 20/14#

6 Handstand Push-Ups

3 Deadlifts 315/205# *

Goal: 10:00-15:00

Time Cap: 18:00

*Deadlift loads should not exceed 75%
Comp:

30/20#

6 Strict Handstand Push-Ups

335/225#

L2:

6 Piked Handstand Push-Ups

255/170#

L1:

14/10#

6 Knee Piked Handstand Push-Ups

Deadlifts @ 70% of 1RM

BB Free:

10 Rounds for Time

12 Dual DB Deadlifts

9 Dual DB Front Squats

6 Hand-Release Push-Ups

Accessory Work

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose