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