CrossFit Peak Dynamics – Group Class
Shoulder Press (5×3)
Building each set. Perform a set every 2 min.
10 min time cap:
a) 2 Rounds of
35 Push Press (95/65)
In remaining time….
b) AMRAP khspu
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)
10 min to complete:
a) 2 Rounds of:
20/17 Cal Bike
In the remaining time:
b) Max Reps Slamball
Put slamball reps in notes
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.