WODS are posted on the CrossFit Four Peaks FB members group- click link
Tuesday 6-23-20
Skill
Ring Muscle up progressions/ drills
1- False grip ring rows
2- False grip turn over/ transition (heels stay on ground)
3- False grip ring pull-ups/ or strict bar pullups
do 2 sets each EX, 5-10 reps each set. do at least 5 unboken, scale as needed.
WOD
5RFT- 15min time cap
5 Bar Muscle Ups / scale C2B or pull-ups or banded BMU
10Burpee Box Jump over (24/20)
4 Turkish Get-ups (45/25)
scale as needed, coach can offer scale options.
Motivational Monday 6-22-20
Warm-up
squat mobility/ group BB Warm-up
strength
Hang Squat Snatch
3-3-3-3-3
Wod
”Incredible Hulk”
20min AMRAP
5 DL
5 HPC
5 FS
5 PP
5 BS
(115/75)
Friday 6-19-20
Strength
Push Press
5-5-2-2-2-2
WOD
8min AMRAP
3 bench press (185/105)
25 DU’s
cashout– OH Tricep Ext. 4×8
Thursday 6-18-20
Strength
DL
5-5-5-5-5
Partner WOD
20min AMRAP
alternate movements
cal row (15/12)
10 T2B
5 BOB + 3 Squat Cleans (185/115)
Wednesday 6-17-20
Strength
Snatch balance + OHS
2 (1+3)
2 (1+2)
2 (1+1)
1 (1+0)
WOD
10min AMRAP
3 Power snatches (135/85)
5 OHS (135/85)
7 Ring Dips / scale= Strict Push-ups
Tuesday 6-16-2020
Benchmark Tuesday
no skill
”EVA”
5RFT
800m run
30 KBS (70/44)
30 Pull-ups
40min time cap
Motivated Monday 6-15-20
Strength
FS
3-3-3-3-3
3 sets working sets heavier than previous 3’s. 5-10#
WOD
7min AMRAP
5 Power Clean and Jerks (155/105) MASTER= (115/75)
10 alternating single leg DB step up (24/20) (50/35#) MASTER= (35/20#)
rest 1 min
Then, 2 min ME Pistols. scale= air squats or seated pistols
Friday 6-12-2020
GROUP BB WARM-up
Strength
Squat cleans
2-2-2-2-2
work to a heavy 2
WOD
13min
20 DB Single arm OH walking Lunge (50/35)
20 Sit-ups
20′ Hand stand walks / scale= 40′ Bear crawl
Cashout- 400m run for time