CROSSFIT – Mon, Aug 21

Peak 180 – CROSSFIT

Warm-up

Warm-Up

9 minute EMOM, Alternating each minute:

Minute 1: 45 Second Machine of Choice (Easy pace)

Minute 2: 5/5 World’s Greatest Stretch

Minute 3: 6 Walking Inchworm Push-Ups

Minute 4: 20 Air Squats + :20 second Hollow Hold

Weightlifting

Strength : 20:00 minute Running Clock

Part A) Bench Press

Every 2:00 minutes, 4 Sets

Set 1: 5 Reps @ 75%

Set 2: 5 Reps @ 80%

Set 3: 5 Reps @ 85%

Set 4: 5 Reps @ 85%

Percentage is based on your 3rm Bench Press

Part B)

Swole Cycle Week 2/10

Take 5:00 minutes to Warm-Up to Weight

Back Squat

1 Set of 20 reps @ 55%

Barbell Free Option

Part A)

Every 2:00 minutes, 4 Sets

15 Dual Dumbbell Bench Press

15 Banded Tricep Extensions

:30 Row or Ski

Part B)

20-15-10-5

Heavy Goblet Squats*

*Rest as needed, go heavier as reps get lighter

Extra Instructions / Points of Performance

For the Bench Press we are looking at hitting a classic 4×5 rep scheme with the goal of increasing our 3RM we hit last week. Drop the percentage by 5% if you are using your 1RM to dictate the % range for the reps.

For the Back Squat the percentage is based on the 5rm you achieved last week. These reps need to be completed unbroken.

We’re about to embark on a progressive 20 rep Squat Cycle. The first few weeks should feel very manageable however, the difficulty of the sets will increase as we increase the loading throughout the cycle.

Bench Press

Back Squat

Metcon

“Push Pop” (Checkmark)

8:00 AMRAP, For Quality

2 Back Squats @ 70-80%

4 Dumbbell Deficit Push-Up 50/35lb

6 Dual Dumbbell Burpee Step-Ups 24/20”

:10 second L-Sit

Extra Instructions / Points of Performance

Primary Objective: Complete Each Movement Unbroken

Secondary Objective: Complete ~4 Rounds

Stimulus: Strength Conditioning / Lower Body + Upper Body Push

RPE: 8/10

% on the Back Squat should not exceed 80% of 1RM

The focus for this one is a functional pump session with the goal of maintaining a tight rigid position for all movements today. Global bracing and staying controlled through each movement is the overall focus.

Moving fast is not the priority with this one today and as such there will be NO scoring; please move safely and for the utmost quality!

Sweat:

8:00 minute AMRAP

12 Dual Dumbbell Front Squats

4 Dumbbell Deficit Push-Up

6 Dual Dumbbell Burpee Step-Ups 24/20”

:10 second L-Sit

Accessory Work

Optional Accessories

4 Sets, For Quality

6/6 Goblet Loaded Box Pistol

6 Slow Tempo Straight Bar Dips (4242 Tempo)

16 V-Ups