CrossFit Peak Dynamics – Group Class

Weightlifting

Front Rack Lunges (6-6-4-4-3-3)

E90s x 6 Rounds

w/ both feet elevated on a 25lb plate, take barbell from rack in front rack position, and perform a backward lunge then bring the back foot back to the plate.
Perform 6 reps on left and 6 on right and so on…..

Increasing weight. Record final set of 3 on each leg.

*Last programmed 10/11 so look at the weight you did an try to go heavier. Record all rounds for future reference.

Performance

Metcon (AMRAP – Reps)

13 min AMRAP:

2 Rounds of:

50′ DB Walking Lunges

12 Box Jump Overs

6 Burpee Pull-ups

then…

2 Rounds of:

50′ DB Walking Lunges

12 Box Jump Overs

6 Burpee Bar Muscle Ups

RX: 50/35 (shoulder racked)

24/20 box

Scale:

– Lunges w/ lighter weight or weight held on the side

-Number of Box Jumps (8 reps), step ups or height

– Pull-ups w/ burpees and jumping PU’s, banded PU’s or ring rows

-BMU w/ Ring Dips or Bar Dips/Box Dips

Fitness (alternative to Performance)

Metcon (AMRAP – Reps)

13 min AMRAP:

2 Rounds of:

50′ DB Walking Lunges

12 Cal Bike

12 Ring Rows

then…

2 Rounds of:

50′ DB Walking Lunges

12 Cal Run (Air Runner)

12 Burpees

“Cash Out”

Metcon (Time)

Max Plank

Rest 2 min

2nd Attempt

RX+ Chinese Plank

https://www.youtube.com/watch?v=jwv7C5bnvQo