Friday 6-15-18
Warm up
Kick ball game
WOD
“Helen”
3RFT
400m Run
21 KBS (53/35)
12 Pull-ups
RX+ (C2B and 2 pood)
Cashout– ME Bench (135/95) rerack= completion
Warm up
Kick ball game
WOD
“Helen”
3RFT
400m Run
21 KBS (53/35)
12 Pull-ups
RX+ (C2B and 2 pood)
Cashout– ME Bench (135/95) rerack= completion
Strength/ WOD
Back Squat
8-5-5-3-3-1-1-1
8- 60%
5-70%
3-80%
1-90%
1->90%
1->95%
Rest 2-3min between sets.
Strength
Push Press
3-3-3-3-3
WOD
7min AMRAP
3 Squat Cleans (165/115)
6 Burpees over Bar
Warmup- gymnastic movements
– hollow body
– on Rings hollow body/ arch body
– banded front lever
Skill
Weighted Pull-ups
5×5
WOD
18min AMRAP
400m run
2 Bar Muscle ups
30 DU’s
20 Ring Rows
10m Bear Crawl
Warm-up
Shoulder Mob/ Squat warm up
Strength
OHS
5-5-5-5-5
Goal- Complete at least 3, try to get all 5 sets greater than 75% of RM. weight remains same, do warm up set to get to weight…
*should be challenging but should be able to complete.
WOD
30-20-10
DB Snatch (50/35)
Air Squats
Strict Push-ups
Cashout– 5×5 Ring Dips
Warm up
Fun game/ prepare for Clean and Jerks
WOD
4 x 4min AMRAP
Rest 2min between each round/ Change weight
Min 0-4
AMRAP
3 Clean and Jerks (205/135)
10 Box Jump overs (24/20)
10 Pull-ups
Rest 2min
Min 6-10
AMRAP
5 Clean and Jerks (185/115)
10 Box Jump overs (24/20)
10 Pull-ups
Rest 2min
Min 12-16
AMRAP
8 Clean and Jerks (155/95)
10 Box Jump overs
10 Pull-ups
Rest 2 min
Min 18-22
AMRAP
10 Clean and Jerks (115/75)
10 Box Jump overs
10 Pull-ups
Measure= Total rounds completed + Reps
Example-
2+6 round 1
2+10 round 2
3+1 round 3
3+ 7 round 4
Score= 10 Rounds + 14 Reps
Strength
Front Squats
5-5-5-5-5
Partner WOD
Complete 6 Rounds of
500m Row
4 Turkish Get-ups (45/25) – 2 right and 2 left
Partner A will row 500m, while partner B completes 4 Turkish get-ups. When both partners finish, then partners switch until 6 rounds are completed (total of 3000m)
Skill
Complete 50 T2B
EMOM style, can only work first 20sec of every minute. Go until completed, should try to completed around 7min or under, 10min Time cap. Goal-maintain kip throughout work.
Scale= 25 T2B
WOD
For Time
40 WB (20/14)
20 Hang Power Snatches (95/65)
150 DU’s
30 WB (20/14)
15 Hang Power (115/75)
75 DU’s
*note weight increases second set.
Strength
Bench Press
5-5-5-5-5
WOD
4 Rounds For Time
15 Stiff legged DL (155/115)
20 Burpees
6 shuttle Sprints (25m)
Rest 1 min after each round
22min Time cap
Strength
Squat Cleans
2-2-2-2-2
*Goal- perform at least 4 sets greater that 80%.
*reset between reps.
WOD
10-9-8-7-6-5-4-3-2-1
-Front Squats (135/95)
-chest to Bar pull-ups
12min Time cap… scale to complete the WOD
Scale FS weight and scale C2B to pull-ups or Ring Rows
CrossFit Four Peaks is a CrossFit affiliate located in Fountain Hills, Arizona. We want to show you how to move functionally, provide the right structure to accomplish your goals and push you to be your fittest. Not sure what CrossFit is? Want to give CrossFit a try? Stop in and workout with us – you’ll love it!
16939 E. Colony Dr. #7
Fountain Hills, AZ 85268
Phone: 480.580.2528