CrossFit Peak Dynamics – Group Class

Weightlifting

Shoulder Press (5×3)

Building each set. Perform a set every 2 min.

Performance

Metcon (Time)

10 min time cap:

a) 2 Rounds of

35 Push Press (95/65)

35 Pull-ups

In remaining time….

b) AMRAP khspu

Scale:

Weight 75/55 (careful dropping)

DB Push Press

Ring Rows/Banded/Barbell Rows (from rig)

*Goal is to complete the first component with at least 60-90 sec to spare for the AMRAP

*Scale khspu with DB Strict Press (25/15)
Record your time with the first part

Metcon (AMRAP – Reps)

khspu for part b)

Fitness (alternative to Performance)

Metcon (Time)

10 min to complete:

a) 2 Rounds of:

500m Row

20/17 Cal Bike

In the remaining time:

b) Max Reps Slamball
Put slamball reps in notes

Accessory Work

Metcon (No Measure)

Here is the bicep workout I never promised…..

2 Sets of:

3 DB Bicep Curl Drop Sets – Go to failure with a pair of DB’s (30/20). Grab the next weight down (25/15), same thing to failure, grab final pair and go to failure on those (20/10). Rest about 2 minutes and repeat.

then about 1 minute later…

Grab a blue band (or red if blue is difficult) and perform 1 min of banded bicep curls. Rest 60 sec and same thing with a red band. If you use red band for both sets that works too.