Warm-up Agility drills Skill 4×400 run 1min Rest WOD 3rounds of… 1 min of bike Cals 1 min of Russian KBS (53/35) 1 min Bench Press (135/95) 1 min BB OHS (45/35) 1 min Rest
Author Archive for: andrew
About Andrew Gonzales
Entries by Andrew Gonzales
Strength Front Squat 2-2-2-2-2 WOD For Time Row 50 cal Then, 5 rounds of 7 T2B 25 DU’s Then, 50 WB (every time u break 2 burpees)
Skill Headstand/ HS pushups WOD 22min AMRAP 8 HSPUS 12 Hang Power Cleans 200m Run 1min rest Cashout– DB seated shoulder press 3×10/ Ring Dips 3×10
Strength Dead Lift 8-8-8-8-8 Must be touch and go and tempo. WOD 6 ROunds of… 10 BB Lunges (135/95) stationary 7 C2B Pullups Then, complete 80 sit-ups.
Strength Bench Press 5-5-5-5-5 Push Press 5-5-5-5 WOD For Time 50 cal Bike 500m Row 400m Run Cashout Dips
Warm up Snatch Progressions/ Complex WOD 3 – 4min Rounds to complete the following each round. 30 WB (20/14) 5 DL (275/195) 100m Sprint Rest remainder of 4min time. At min 12, 7min to establish heavy 1 RM Squat Snatch. Finish at min 19.
Warm up Tabata 1) Ring Rows 2) Single Unders 3) Bird Dog 4) Kip Strength Strict Pull ups 8-8-8-8-8 Complete 10 GHD Sit-Ups after each set WOD 5RFT 12 Knees to elbows 12 Burpee Box Jump overs (24/20) 40 DU’s
Strength Squat Cleans 2-2-2-2 85% Clean pulls 2-2-2 110% WOD 12min AMRAP 15 Thrusters (95/65) 15 Power Cleans (95/65) 15 OHS (95/65) 200m Run
Skill Touch and go Snatches Pick a weight you can do 6-7-8-9-10 You may have to go lighter, each set. Goal- be efficient, and fast. Power Snatches, not muscle Snatches. rest between sets WOD For Time 30 Cal Row 40 WB (20/14) 50 KBS (62/35)
Skill L-sits and Pistol practice WOD “Cindy” 20min AMRAP 5 Pull-Ups 10 Push-ups
CrossFit Four Peaks
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