CROSSFIT – Mon, Aug 7

Peak 180 – CROSSFIT

Warm-up

Warm Up: 15:00 minute Cap

3 Sets, For Quality

1:00 Cardio Choice

10 Alternating Cossack Squats

8 Inchworm Push-Ups

:10 second Ring Support Hold + :10 second Bottom of Ring Dip Hold

6 Tall Muscle Cleans

6 Front Squats

Weightlifting

Front Rack Lunge

Strength Test

On a 10:00 minute clock

Front Rack Reverse Lunges

Work up to a Heavy Set of 10/10

*From the Floor

Extra Instructions / Points of Performance

You must clean the barbell to the front rack position. Keep the chest tall and then step with the right leg back and step back feet together, then step back with the left leg back and bring the feet back together. Focus to flex the belly and pull the leg back up to the start position in order to use more of the glutes and hamstrings in this exercise. We can scale to a dumbbell walking lunge, or goblet walking lunge.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Alternate Variations

Competitor

For Time:

21-15-9

Squat Cleans 155/105lb

Strict Ring Dips

Level 2

For Time:

21-15-9

Squat Cleans 95/65lb

Ring Push-Ups

Level 1

For Time:

21-15-9

Hang Power Cleans

Front Squats

Elevated Ring Push-Ups

Load: 45/35lb

Masters 55+:

For Time:

21-15-9

Squat Cleans 95/65lb

Straight Bar Dips

Sweat:

For Time:

21-15-9

Dual Dumbbell Power Clean + Squat

Dual Dumbbell Floor Press

Calorie Row

Extra Instructions / Points of Performance

Today, we are tackling the classic Benchmark workout Elizabeth. The combo of Squat Cleans and Ring Dips was done last year at the Games with added volume and complexity, but when you break it down and come back to the basics this one is fast and dirty. The goal today should be to start each squat clean set with some tng reps and then move to quick singles in order to catch your breath. Once we are on the rings, we are looking to complete each round of Ring Dips in 3 Sets or less.

Primary Objective: Achieve best overall time

Secondary Objective: Start off first set with 5+ Tng Squat Clean Reps

CrossFit Benchmark Test / Glycolytic Couplet

RPE: 8/10

Accessory Work

Optional Accessories

5 Sets, For Quality:

10 Lu Raises, Light Load

10 GHD Hip Extensions + 10 second Sorenson Hold

10 Behind the Neck Dumbbell Tricep Extension , heavy

Rest as needed between sets

Athletes choice on loads.

Main focus is correct form and going through the full range of motion for each movement.