Tuesday 9-29-20
Bench Press 3-3-3-3-3 WOD 20min AMRAP Cal Row (30/25) 20 T2B 16 DB step ups (50/35) 40 DU’s
Cr0ssF1t4p3@ks
Bench Press 3-3-3-3-3 WOD 20min AMRAP Cal Row (30/25) 20 T2B 16 DB step ups (50/35) 40 DU’s
Strength DL 3-3-3-3-3 Must be touch and go. *complete 8 air squats and 5 strict pull-ups after each set WOD 4 Rounds for time 200m run 8 clusters (135/95) RX+ (165/115) Cluster= squat clean to a thruster
Warm-up single base kickball (5:30am class for sure) SKILL Death by T2B goal- 7-10min, start at an appropriate number WOD 10 RFT 5 Bench (185/95) 10 Back Squat (135/75) – *Must clean from floor 20min time cap
Strength Snatch Balance + OHS 2 (1+5) , 2 (1+3), 2 (1+1), 1 (1+0) WOD ascending ladder by 2, starting at 2 10:00min AMRAP -Power Snatch (115/75) -Box Jumps (24/20) -Ring Dips
Skill Squat Therapy *stuff to improve your squat PARTNER WOD 20min AMRAP alternate movements with partner 10 Pull-ups + 5 Burpees 5 DL (275/185) + 10 WB (20/14) 15/12 cal row or bike
WARM-UP shoulder mobility tabata 1- HS HOLD 2- ROPE HANG w/ high knees 3- Push Jerks (empty BB- no feet reset) 4- skater dudes Strength Push Jerk 5-5-5-5-5 WOD 15min AMRAP 7 HSPU’s 2 Rope Climbs 200m run scale= HSPU’s with feet or knees on box. or knees on a bench. Cashout– Banded Tricep […]
Strength Clean Complex Power + Hang Squat + Squat Clean + FS WOD “AWEFUL ANNIE” Event 7 50-40-30-20-10 DU’s Sit-ups (RX+ GHD sit-ups) 5-4-3-2-1 Clean (Squat or Power) (225/125) RX+ (275/185)
Strength Back Squat Every 2min (EMOM style) 5-5-5-5-5 must start and end with same weight 55-65% WOD 7min AMRAP 7 FS (155/95) 7 T2B 7 Push-ups
Skill review kipping pull-ups/ butterfly pull-ups 1 set of ME attempt WOD 10 RFT 5 clean and jerks (135/95) 5 Pull-ups (RX+ C2B) cashout– 4×8 BB bicep curls
No Skill WOD For time/ complete in any order 25 Bench Press (225/115) 50 KBS (62/35) 75 Sit-ups 100 plate step ups (45/25) 250 DU’s *scale weight as needed
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