CROSSFIT – Mon, Jun 5

Peak 180 – CROSSFIT

Warm-up

1:00/1:00 minute Banded Front Rack Stretch

:45/45 Second World’s Greatest Stretch

1:00 minute Deep Squat + Thoracic Rotations

Once you have completed the above mobility work, please move into your Specific Warm-up:

2 Sets, For Quality:

:90 Machine of Choice (Building pace)

100ft Dual Kettlebell Front Rack Carry, Light Load

5/5 Single Arm Kettlebell Front Squats, Light Load

20 Banded Pull Aparts

Weightlifting

Front Squat (4 x 10 building to 70%)

Front Squat

Every 2:30, 4 Sets

Set 1: 10 Reps @ 60%

Set 2: 10 Reps @ 60%

Set 3: 10 Reps @ 65%

Set 4: 10 Reps @ 70%

BB Free

Every 2:30, 4 Sets

10/10 Bulgarian Split Squats

10/10 Banded Clamshells

10 Banded Glute Bridges

Load/Resistance: Choice

Metcon

“Can’t Stop” (AMRAP – Reps)

3 Sets, Max Reps

1:00 Max Calories Row or Ski

:30 second Rest

1:00 Max Distance Sandbag Carry 150/100lb, or Dual Kettlebell Front Rack Carry 53/35lb

:30 second Rest

1:00 Max Calorie Bike

:30 second Rest

1:00 Max V-Ups

:30 second Rest

Extra Instructions

Focus: We really should be pushing the effort level here on the movements today, especially the machines. This will force us to be under some fatigue and labored breathing going into the midline work which will create a greater effect on bracing mechanics and learning to control your breath.

Primary Objective: Complete 20/16 Calories on Row and 20/14 Calories on the Bike

Secondary Objective: Remain unbroken for the entire minute on the carry, while completing 20+ reps on V-Ups

Stimulus: Aerobic Capacity (V02 Max) / Midline Conditioning

RPE: 9/10
Alternate Variations

Competitor:

GHD Sit Ups

Level 2:

Dual Kettlebell Front Rack Carry 44/26lb

Tuck-Ups

Level 1:

Farmers Carry 44/26lb

Max Abmat Sit-Ups

Masters 55+:

Dual Kettlebell Front Rack Carry 44/26lb

Tuck-Ups

Sweat:

As prescribed

Accessory Work

3 Sets, For Quality

10 Supinated Barbell Bent Over Row

15 Reverse Hyper Extensions

20sec Weighted Sorenson Hold