Peak 180 – CROSSFIT

Warm-up

On a 12:00 Clock

400m Run

into 2-3 Rounds

5 Inchworm to Hollow

:10/:10 Contraleral Single Arm Single Leg Plank

10 Deep Lunge Mountain Climber

:10/:10 Single Arm Hang

10 Ring Rows

Metcon

“Cat in the Hat” (AMRAP – Reps)

12:00 AMRAP

1 Mile Run Buy-In

AMRAP in Remaining Time

20 Pull-Ups

40 Push-Ups

60 Air Squats

Rest 2:00 minutes

8:00 AMRAP

800m Run Buy-In

AMRAP in Remaining Time

10 Pull-Ups

20 Push-Ups

30 Air Squats

Rest 2:00 minutes

4:00 AMRAP

400m Run

AMRAP in Remaining Time

5 Pull-Ups

10 Push-Ups

15 Air Squats

*The goal is to get 2+ rounds on each segment*

Score = Total Reps (runs do not count)

Stimulus: Bodyweight Conditioning / Muscular Endurance / Aerobic Capacity

Primary Objective: Complete runs in 8:00 or less, 4:00 or less, and 2:00 or less

Secondary Objective: Keep all sets of pull-ups and push-ups to sets of 5 or greater, and stay unbroken on all air squat sets

RPE: 9/10
Comp:

Wear a 20/14lb Weight Vest

L2:

Reduce Volume of Non-Running Movements to:

AMRAP 1: 12/24/36

AMRAP 2: 6/12/18

AMRAP 3: 3/6/9

L1:

Reduce Runs to:

1200m, 600m, 300m

Follow L2 Reps for Non-Running Movements

Optional Modifications: Band-Assisted Pull-Ups, Ring Rows, Ab Mat Push Ups