CROSSFIT – Wed, Mar 15
Peak 180 – CROSSFIT
Warm-up
Mobility Work:
:30 Thoracic Foam Roll Extensions
:30/:30 Lat Foam Roll
1: 00 Squat Thoracic Rotat ions
1:00/1 :00 Banded Bully Str etch
then complete
2 Sets, For Quality:
10/ 10 SA Dumbbell Z Pres ses, Moderate Weight
12 Prone Swimm ers
100ft Dual Kettlebell Overhead Carry, Moderate Weight
10/10 Single Leg Glute Bridges
Weightlifting
Push Jerk
Technique Work
Every 2:00 minutes, 4 sets:
5 Push Jerks
– rest 20 seconds –
2 Split Jerks
Starting @ 62-65% of Push Jerk
increase to ~ 72-75%
BB Free
Every 2:00 minutes, 4 sets:
10 Dual Dumbbell Strict Press
-rest 20 seconds
5 Dual Dumbbell Push Press
Metcon
F5 (AMRAP – Rounds and Reps)
12:00 AMRAP
1 Round of “DT”
15/12 Cal Row
2 Rounds of “DT”
15/12 Cal Row
3 Rounds of “DT”
15/12 Cal Row
And so on…
Load: 155/105lb
*Machine Subs*
15/12 Cal Ski
15/12 Cal C2 Bike
12/9 Cal Assault Bike
200m Run
Goal: Through 3 Rounds of DT and into the row or 4 rounds of DT
Score is Total Reps: *Each round of “DT” is 27 reps
Primary Focus: The Barbell, clean consistent reps and cycling patterns.
Secondary Focus: Maintain the row @ 5k pace
RPE 8/10
L2:
Loads: 115/75lb
L1:
12/10 Cal Row
Load: Choice ~60% of Clean and Jerk
*Machine Subs*
12/10 Cal Ski
12/10 Cal C2 Bike
9/6 Cal Assault Bike
BB Free:
12:00 AMRAP
1 Round of “Dumbbell DT”
15/12 Cal Row
2 Rounds of “Dumbbell DT”
15/12 Cal Row
3 Rounds of “Dumbbell DT”
15/12 Cal Row
And so on…
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Child’s Pose