Peak 180 – CROSSFIT
Warm-up
Warm-Up
8:00 minutes for Quality
10 Alternating Bird-Dogs
8/8 Quadruped Thoracic Rotations
8 Inch Worm Push Ups
20 Glute Bridges
:20 / :20 second Single Leg Glute Bridge Pause
:20 second Extended Reverse Plank Bridge
Weightlifting
Deadlift
Every 2:00 minutes, 10 Sets Alternating Stations
Station 1: Bench Press
Station 2: Deadlift
Bench Press
2 Reps @ 90%+
3 Reps @ 87%
4 Reps @ 83%
5 Reps @ 78%
6 Reps @ 73%
Deadlift
6 Reps @ 73%
5 reps @ 78%
4 Reps @ 83%
3 Reps @ 87%
2 Reps @ 90%+
Extra Instructions
Level 3 and 2: As prescribed
Level 1:
Pause Bench Press
5 Sets x 5 Reps at Moderate Load 7/10 RPE
Romanian Deadlift
5 Sets x 8 Reps @ 31×1 Tempo
Cue on the Bench is to imagine pulling the barbell to the chest and engaging your entire posterior chain in order to press the barbell back up to full extension. By planting the feet and flexing the butt we are able to utilize more muscle and create a stable platform to bench off of.
For the Deadlift, cue a tabletop position with the back, screw your feet into the ground, and create a vertical shin. Focus on pressing the ground away, creating global tension, and once the barbell passes the knees then hinge the barbell into the hips.
Barbell Free
Simply replace barbell with 2xdumbbells and x reps by 2
Bench Press (@ 90% +)
Deadlift (@ 90%+)
Metcon
“Future Sound” (AMRAP – Reps)
6:00 minute AMRAP
3-6-9-12-15-18…
American Kettlebell Swings 70/53lb
Burpees
Extra Instructions / Points of Performance
Primary Objective: Complete the Round of 15 and 15
Secondary Objective: Maintain Unbroken Reps across all sets
Stimulus: Posterior Chain / Anaerobic
RPE: 9/10
We are looking for intensity here and quick movement. It would be beneficial to practice the short swing vs. long swing and probably use more of a hybrid variation due to the weight of the Kettlebell
Alternate Variations
Level 2:
53/35lb
Level 1:
Russian KBS 44/26lb
Masters 55+:
53/35lb
Sweat:
As prescribed
Accessory Work
Optional Accessories
3 Sets, For Quality
8-10 Glute Ham Raises
:30 second Sorenson Hold
Rest 1:00 minutes
10 Feet Elevated Parallete Push-Ups
:15/:15 Kettlebell Side Star Plank
Rest 1:00 minute