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
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
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 ext. 3×12
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