CROSSFIT – Fri, Jun 23

Peak 180 – CROSSFIT

Warm-up

10:00 Running Clock

3 Sets, For Quality

200m Run

10 PVC Pass Throughs

6 /6 Half Kneeling KB Windmi ll

6/6 Single Arm KB Front Squats

6/6 Single Arm KB Push Press

6/6 Single Arm Ring Row s

10 Ring V-Out s

Metcon

“The Great Race” (Time)

For Time:

400m Run

21 Dual Dumbbell Thrusters 50/35lb

15 Bar Muscle-Ups

21 Overhead Squats 95/65lb

Rest 2:00 minutes

400m Run

15 Dual Dumbbell Thrusters 50/35lb

12 Bar Muscle-Ups

15 Overhead Squats, 115/75lb

Rest 2:00 minutes

400m Run

9 Dual Dumbbell Thrusters 50/35lb

9 Bar Muscle-Ups

9 Overhead Squats 135/95lb

Extra Instructions

Time Domain: 18:00-25:00 minutes

Time Cap: 30:00 minutes

Primary Objective: Fastest Overall Time

Secondary Objective: Complete Each movement in 2 Sets or Less

Stimulus: Muscular Endurance + Stamina / Lactate Threshold

RPE: 9/10
Alternate Variations

Competitor:

21-15-9 Bar Muscle-Ups

135/95lb, 155/105lb, 185/125lb

Level 2:

35/25lb

21-15-9 Chest to Bar Pull-Ups

95/65lb throughout

Level 1:

25/15lb

21-15-9 Jumping Pull-Ups

42-30-18 Air Squats

Masters 55+:

35/25lb

21-15-9 Strict Pull-Ups

95/65lb throughout

Sweat:

400m Run

21-15-9 Dual Dumbbell Thrusters

21-15-9 Dual Dumbbell Bent Over Row

100’ Dual Dumbbell Overhead Carry b/t Sets

Accessory Work

3 Rounds for Quality:

12/12 Dual Dumbbell Bulgarian Split Squat

8/8 Jumping Bulgarian Split Squats (Unweighted)

-Directly into max effort Wall Sit @ parallel

R: 2:30-3:00 b/s

Notes: Focus on being controlled and smooth on the Bulgarian Split Squat. The Jumping Bulgarian Split Squats work to be aggressive and explosive through the legs and lift the jumping leg far off the ground to create greater knee drive.