CROSSFIT – Fri, Aug 18

Peak 180 – CROSSFIT

Warm-up

Warm-Up: 12:00 minute Cap

400m Run, Easy

Into

2 Sets, For Quality:

:30 Hollow Hold

:30 Supermans

10 Cossack Squats

10 Second Rig Dead Hang Hold + 10 Scapular Pull-Ups + 10 Second Top of Pull-Up Hold**

Into

400m Run, Moderate

**If you’re unable to complete the Top of Pull-Up Hold unassisted, please complete a Top of Ring Row Hold.

Weightlifting

Strength

Take 12:00 minutes to Establish

1) Barbell Back Rack Stationary Reverse Lunge

Establish a 10RM / Leg

2) Max Unbroken Strict Pull-Ups

Barbell Free

1) Dual Dumbbell Suitcase Stationary Reverse Lunge

Establish a 10RM / Leg

2) Max Unbroken Strict Pull-Ups – Band Assisted

Extra Instructions / Points of Performance

Rest as needed between sets while you’re building up in load. A great goal today would be to surpass 70% of your 1-rep max Front Squat. This cycle we’re going to have weekly dedicated sessions to improve this score.

We will be loading the Back Rack Reverse Lunges and when you feel ready tackle 10 on the right and then 10 on the left. You can rest between legs, but no longer than 1:00 minute. At any point in the 10 minutes complete 1 set of max unbroken strict pull-ups.

Back Rack Lunge

10 reps per leg

Pull-ups

Metcon

“Flight” (Time)

3 Rounds for Time

400m Run

16 Pull-Ups

12 Front Squats 135/95lb

8/6 Bar Muscle-Ups

Alternate Variations

Level 2:

3 Rounds for Time

400m Run

12 Pull-Ups

10 Front Squats 95/65lb

6 Burpee Chest to Bar Pull-Ups

Level 1:

3 Rounds for Time

400m Run

16 Jumping Pull-Ups

12 Goblet Squats 35/26lb

8 Burpee Jumping Pull-Ups

Masters 55+:

3 Rounds for Time

400m Run

16 Pull-Ups

12 Front Squats 95/65lb

8 Burpee Pull-Ups

Sweat:

3 Rounds for Time

400m Run

12 Band Assisted Pull-Ups

12 Dual Dumbbell Front Squats

8 Burpee Pull-Ups

Extra Instructions

Time Domain: 9:00-14:00 minutes

Time Cap: 17:00 minutes

Primary Objective: Complete the gymnastics components in 2 sets or less

Secondary Objective: Keep the run @ sub 5k pace and unbroken Front Squats

Stimulus: V02 Max / Muscular Stamina

RPE 8/10

Accessory Work

Optional Accessories

3 Sets, For Quality

10 Dual Dumbbell Zottman Curls

10/10 Single Leg Barbell Hip Thrust

:35 second weighted sorenson hold