CROSSFIT – Fri, Aug 11

Peak 180 – CROSSFIT

Warm-up

Warm-Up:

3 Sets

1:00 Cardio Choice

5 Tempo Goblet Squats (42×1 Tempo)

2 x (3 Push-Ups + 1 Wall Walk)

10/10 Single Leg Glute Bridge

10 Alternating Bird-Dogs

Weightlifting

Back Squat

Strength

20:00 minutes to Establish

1RM Back Squat

BB Free

20:00 minutes to Complete

4-5 Sets

15 Cyclist Squats

15 Calorie C2 Bike, Damper 8

15 Air Squats, As Fast Possible

1:00 Rest

Extra Instructions / Points of Performance

Brace through the midline. Create global tension and a full 360 degree breath on each rep. The best way to scale the squat today would be to utilize a box squat. This will reduce stress on the knees and lower back. We could also go to a bulgarian split squat, weighted step-up, or some other unilateral modification if the lower back is the issue.

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Alternate Variations

Competitor:

For Time

150 Wall Balls 30/20lb

Level 2:

For Time

100 Wall Balls 20/14lb, 10/9ft

Level 1:

For Time

100 Wall Balls 14/10lb, 10/9ft

Masters 55+:

As prescribed

Sweat:

For Time

150 Air Squats

75 Calorie Row

50 Push-Ups

*Partition However*

Extra Instructions

The focus today is on a leg stamina and shoulder stamina test with the workout “Karen”. These single modality tests that we are having this week pack a big punch as there is no reprieve from the accumulating fatigue. This one is one you have to fight for and keep moving as you will want to stop and rest once we hit 80+ Wall Balls.

Primary Objective: Keep all sets to 10+ Wall Balls at a time

Secondary Objective: Complete the workout in under 8:00 minutes. This means we are doing more than 18 Wall Balls / minute.

Stimulus: Muscular Endurance + Stamina / Quad Pump and Shoulder Burn

RPE: 8/10

Accessory Work

Optional Accessories

3 Sets, For Quality

10/10 Terminal Knee Extensions

10/10 Single Leg Foot Elevated Glute Bridges

:30 / :30 second Single Leg Glute Bridge Hold (Foot Elevated)