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