Peak 180 – CROSSFIT

Warm-up

4 Rounds

:20 on/:10 rest Any Cardio*

*cardio = any monostructural implement

then complete:

2 Sets – For Quality:

20/20 Second Pigeon Stretch

100/100ft Mixed Kettlebell Carry, Moderate Load

10 Bird Dogs

10 Supermans

Weightlifting

Deadlift

Every 3:00 minutes, 5 Sets

5 Reps @ 75%

5 Reps @ 75%

4 Reps @ 80%

3 Reps @ 82%+

3 Reps @ 82-85%

BB Free

Every 3:00 minutes, 5 Sets

15 Landmine RDLs

15 Landmine Squats

Metcon

“Nottingham Forest” (AMRAP – Reps)

3:00 minutes On : 45 seconds Rest x 5 Rounds

12/9 Cal Assault Bike

12 Chest to Bar Pull Ups

9 Deadlifts 275/185lb

Max Burpee Pull-Ups

Primary Objective: Complete the bike and chest to bar in sub 1:15

Secondary Objective: Complete the deadlift reps unbroken

Stimulus: -Anaerobic / Posterior Chain

RPE: 9/10
Comp:

12/9 Cal Assault Bike

12 Chest to Bar Pull Ups

9 Deadlifts 315/205lb

Max Burpee Pull-Ups

L2:

12/9 Cal Assault Bike

12 Pull Ups

9 Deadlifts 225/155lb

Max Burpee Pull-Ups

L1:

9/7 Cal Assault Bike

12 Jumping Pull Ups

9 Deadlifts @ 60% of 1RM

Max Burpee Jumping Pull-Ups

BB Free/Sweat:

12/9 Cal Assault Bike

12 Dual DB Bent Over Row

12 Dual Dumbbell Deadlifts

Max Burpee Box Jumps