CROSSFIT – Fri, Apr 28

Peak 180 – CROSSFIT

Warm-up

2-3 Sets, For Quality

1:00 minute Cardio Choice

:30 Kettlebell Dead-Bug

:30 Alternating Bird-Dogs w/pause at extension

:15 Passive Hang + 15 second Active Hang

10 Strict Knee to Chest

:30/:30 Samson Stretch Hold

Weightlifting

Deadlift

Deadstop Deadlift (Heavy Session)

Every 3:00 minutes, 5 Sets

4 Reps @ 80%

3 Reps @ 83%

3 Reps @ 85%

2 Reps @ 87%+

2 Reps @ 90%+

BB Free

Every 3:00, 5 Sets

8/8 Split Stance RDL

10 Banded Good Mornings

10 Glute Bridges

Metcon

“Man in the Mirror” (Time)

For Time:

50/40 Strict Pull-Ups

100/80 Push-Ups

60 Sit Ups

100 Air Squats

Time Domain: 12:00-17:00

Time Cap: 18:00

Primary Objective: Complete the Strict Pull-Ups + Push-Ups + Sit Ups each in under 5:00 minutes

Secondary Objective: Finish with 100 unbroken air squats

Stimulus: Bodyweight Conditioning / Muscular Stamina

RPE: 7/10
Competitor

50/40 Strict Pull-Ups

100/80 Push-Ups

75 Sit Ups or GHD Sit Ups

100 Pistols

Level 2:

50 Kipping Pull-Ups

75/60 Push-Ups

60 Sit Ups

100 Air Squats

Level 1:

50/40 Banded Strict Pull-Ups

75/60 Band Assisted Push-Ups

60 Sit Ups

100 Air Squats