CROSSFIT – Mon, Feb 27
Peak 180 – CROSSFIT
Warm-up
2 Sets, For Quality
:30 Jump Rope or Line Hops
10/10 Single Leg Dumbbell RDLs
5 Barbell Kang Squat s, 45/35lb
1:00 Cardio
–
2 Sets, For Quality
3/3 World’s Greatest Stretch
6 -8 Medball Thoracic Extensi ons
5 Inchworm Push-Ups
*Get equipment for both parts prior to start
Cap both parts @ 10:00
Weightlifting
Back Squat
In 12 minutes, establish a Heavy 3 Rep Max…
Once you have established this number, please complete:
Then 2×3 @ 90% of 3RM
Score = heavy 3
BB Free
AMRAP – 10
25/20 Calorie C2 Bike or Row
100’ Walking Lunge* or 50 Air Squats
25 Heel Elevated Squats*
*Load: Choice
Goal = 2+
Metcon
“Delta” (Time)
For Time:
1000m Row @ 5k pace
into:
4 Rounds of,
10 Handstand Push-Ups
10 Dumbbell Hang Power Cleans, 2×50/35lb
50 Double-Unders
Machine Subs
1000m Ski
2000m C2 Bike
*Coach will stagger start time by 5:00 for large classes; everyone must be off cardio w/in 4:45 for seamless switch!
Time Domain: 9:00-12:00
Time Cap: 14 minutes
Primary Objective: Hold 5k pace
Secondary Objective: Overall time
Comp:
Strict HSPU
L2:
10 Ab Mat Kipping Handstand Push-Ups
2×35/25lb
30 Double-Unders
L1:
750m Row @ 5k pace
10 Push-Ups
2×25/15lb
50 Single-Unders
BB Free:
1000m Row @ 5k Pace
10 Dumbbell Shoulder 2 Overhead
10 Dumbbell Hang Power Cleans
50 Single-Unders
Accessory Work
4 Sets
5/5 Dual KB Front Rack Bulgarian Split Squats
:15 Weighted Extended GHD Supine Hold
-Max Wall Sit