CROSSFIT – Mon, Apr 3

Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality:

25’/25’ Lateral Banded Monster Walk Steps

10 Air Squats

5/5 Single Leg Glute Bridges

then complete:

2 Sets, For Quality

5 Inch Worms

10 Jumping Air Squats

6 Barbell Hang Muscle Cleans, 45/35lb

6 Barbell Front Rack Lunges, 45/35lb

Weightlifting

Back Squat

A. Take 12:00 to Build to a Heavy 4 rep Back Squat

then complete:

B. Every 2:00 minutes for 8:00 minutes

4 Back Squats @ 80%* + 4 Overspeed Vertical Jumps

Once again, 80% is based on what we hit in part A!

BB Free

4-5 Sets

8/8 Front Foot Elevated Split Squats w/ :03 Eccentric

:30-1:00 Hamstring Plank

1:00 C2 Bike for “Active Rest”

Metcon

“Arsenal” (AMRAP – Reps)

2:00 minutes on : 1:00 minute off, 4 sets:

16 Alternating Barbell Front Rack Lunge, 115/75lb

10 Hang Power Cleans, 115/75lb

*In remaining time, accumulate max

Lateral Burpees Over Barbell

Score: Total Burpee Reps

Primary Objective: Burpee Speed. Aiming for 10 reps plus

Secondary Objective: Unbroken on Barbell each round

RPE: 8/10 RPE

Stimulus: Grip Endurance / Burpee Speed
Comp:

Load: 135/95lb

L2:

Load: 95/65lb

L1:

Load: 45/35lb

BB Free/Sweat:

Dumbbell Lunge

Dumbbell Hang Power Cleans

Lateral Burpees over Dumbbells

Load: 30/20lb