CROSSFIT – Fri, Sep 22

Peak 180 – CROSSFIT

Warm-up

WARMUP (5:00-17:00)

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Bar or Ring Kip Swings + 10 Alternating Single Arm Kettlebell Swings

minute 3: “Barbell Complex”

minute 4: Rest and add a little weight to the barbell

“Barbell Complex” // BB Free

3 Hang Muscle Snatch // 3 KB RDLs

3 Snatch Grip Push Press // 3 RKBS

3 Low Hang Power Snatch // 3 KB High Pulls

Each round decrease by 1 rep on each movement and add a little load

Weightlifting

Power Snatch

Weightlifting (22:00-34:00)

Power Snatch

Every 2:00 minutes, 6 Sets

Set 1: 7 Reps @ 60%

Set 2: 6 Reps @ 65%

Set 3: 5 Reps @ 70%

Set 4: 4 Reps @ 75%

Set 5: 3 Reps @ 80%

Set 6: 2 Reps @ 85%

Extra Instructions / Points of Performance

Competitor: TnG Reps

Level 2 and 3: Not TnG, Quality Set-Up and Quick Singles

Level 1:

Every 2:00 minutes, 6 Sets

2 Sets of

3 Position Hang Power Snatch

“Hip , Thigh, Knee”

Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better. We can go to Hang Power Snatches and or lighten the load if needed.

Barbell Free

Every 2:00 minutes, 6 Sets

10 Kettlebell Deadlift High Pulls

15 Russian Kettlebell Swings

20 Mountain Climbers

Metcon

“Swing Dance” (AMRAP – Rounds and Reps)

Conditioning (44:00-56:00)

12:00 minute AMRAP

3 Ring Muscle Ups

3/3 Single Arm Kettlebell Hang Snatches

9 Kettlebell Squats

Load: 53/35lb

Extra Instructions / Stimulus

Goal: 10 rounds

Primary Objective: Average less than 90 seconds per round

Secondary Objective: Squats: Mix up the positions when performing Kettlebell squats each round. i.e. One round hold on the right shoulder, next round hold on the left, next round hold in goblet position, etc.

Stimulus: Shoulder Stamina / Pulling Endurance / Quad Stamina

RPE: 7/10

Alternate Variations

Level 2:

12:00 minute AMRAP

3 Burpee Pull-Ups

3/3 Single Arm Kettlebell Hang Snatches

9 Kettlebell Squats

Load: 44/26lb

Level 1:

12:00 minute AMRAP

3 Burpee Jumping Pull-Ups

6 Russian Kettlebell Swings, 35/18lb

9 Air Squats

Masters 55+:

Load: 44/26lb

Sweat:

12:00 minute AMRAP

3 Burpees

6 Band-Assisted Pull-Ups

6 Band Assisted Dips or Box Dips

9 Russian Kettlebell Swings

9 Kettlebell Squats

Load: Choice

Accessory Work

Optional Accessories

Part A)

Strict Pull-Up Development

Level 3:

3 (sets) x 50% of Max Unbroken Reps

Rest as needed between sets

Level 2:

3 x 50% of Max Unbroken Reps

Rest as needed between sets

Level 1:

3 x 50% of Max Unbroken Reps

Complete with Green or Red Band

Rest as needed between sets

Once you complete the above percentage work, please then complete the Accessory work below:

Part B)

2 Sets, For Quality:

10 Second Top of Pull-Up Hold

Straight into

20 Second Active Hang Hold

Rest as needed between sets