CROSSFIT – Fri, Feb 24
Peak 180 – CROSSFIT
Class Notes
Hi Peak fam – please read some notes regarding those completing the Open Workout during class:
Due to the time domain for this workout (20:00), it is not possible to runheats within classes. This means all athletes will have to go at the same time or on a slight delay, determined by the coach. It is essential to give your coach your full attention so that they may organize classes as best possible and ensure everyone has the best time possible! Please consider reading up on the different levels and options prior to class and have a game plan ready to go!!
Those performing the Open to submit online will get priority over the Shuttle Sprint “course.”
Those not doing workout to submit online will be able to sub the Shuttle Sprints to the following:
-12/9 Calorie Row, Ski, C2 Bike
-9/7 Calorie Assault Bike
-150m Run
If needed, the barbell portion of the workout (the max thruster) will be done on the far end of the gym – coaches discretion on floor space.
Warm-up
3 Sets, For Quality:
30 Lateral Line Hops
30 Calf Pumps
10 Bootstrap Squats
5 Inch Worms
3 Strict Pull-Ups or Ring Rows (3 Second Negative each rep)
Primer
Primer Notes (No Measure)
Spend 10:00
Building to goal weight for Thruster
Then complete….
60sec AMRAP @ 80-85%
3 Burpee Pull-Ups
5 Shuttle Runs (25/25ft)
R: 60sec
75sec AMRAP @ 85-90% (just below goal pace)
3 Burpee Pull-Ups
5 Shuttle Runs
Directly into..
1 Squat Clean Thruster @ 70%
R: 40sec
1 Squat Clean Thruster @ 75%
R: 40sec
1 Squat Clean Thruster @ 80%
We are looking to get a feel and develop a pacing strategy for tackling this workout. Having a 60sec round and a 75 second round as a primer will help you feel out the need to pace yourself at the beginning of the workout, but short enough that it shouldn’t tax you too much before getting into the workout.
On the burpee pull-ups practice where you are placing your hands at the beginning of the rep in order to gauge the best position that allows your feet to jump directly under the pull-up bar. This will allow one motion into the pull-up rather than needing to step into the jump for the pull-up.
Make sure to rest for 3:00-5:00 minutes before the start of the workout.
Metcon
CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.
CrossFit Games Open 23.2B (All Divisions/Ages)
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here