Saturday 8-22
saturday- box I’ll be open from 8-10am.
Cr0ssF1t4p3@ks
saturday- box I’ll be open from 8-10am.
Strength Strict Press 5-5-5-5-5 WOD 3 RFT 18 Box Jumps 8 Hang power clean (135/95) 7 Handstand push-ups Cashout- surprise…
Strength Back Squat 5-5-5-5-5-5 WOD 5RFT 15 WB 8 T2B 5 Burpees on plate Cash out-5 attempts- maximal consecutive DU’s
Strength Bench 3-3-2-2-1-1-1 WOD EMOM- add 2 more HPS until unable to complete 2 Hang Power Snatches 12 sit-ups, 4 Hang Power Snatches 12 sit-ups, 6 Hang Power Snatches 12 sit-ups Etc… Weightlifting Hang Power Snatch 2-2-2-2-2 Snatch push press 2-2-2-2 Dips 3-3-3-3
Skill 10- 50m ME Incline Sprints WOD 10-9-8-7-6-5-4-3-2-1 DL (225/135) Pull-ups Cash out-40 Bicep Curls/ 30 rear felt flys
Strength EMOM 10:00min 1 Hang squat clean + 1 Squat Clean (touch and go) *add weight every 2 min/ AHAP WOD 5 rounds of… 12 OHS (95/65) 10 Ring Push-Ups 10 Tuck Jumps 100m WB run (20/14) 17:00min time cap Rest 1min Cash out- 30 OH tricep ext.
Strength Max Back Squat Reps in 5:00min (185/95) WOD 6 rounds of… 5 Clean + Jerk (135/95) 20 DU’s Then, row 500m Cashout– work on the gun show!
Strength/ Skill Ring Rows/ Muscle up (up rise) Progressions 8 sets WOD 30 WB (20/14) Run 100m 30 knees to elbows Run 100m 30 box Jumps (24/20) Run 100m 30 SDHP (95/65) Farmer carry 100m (45/25)
Strength Snatch 3-3-2-2-1-1-1 Beginner- OHS 3-3-3-3-3 Weightlifting Front Squats 3-3-3-2-2 Strict press 3-3-3-3 WOD Row 500m Then, 3 rounds of 7 S2OH (155/95) 15 slam balls (20/10) Then finish with 40 sit-ups. Cashout– 20 Ring Dips
Group warm up Hollow body drills Skill Hang position, Proper kip, ball-up WOD 5min AMRAP 6 Shuttle Sprints 10 pull-ups 3 Squat Cleans (165/95) Rest 1min Repeat
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