CROSSFIT – Mon, Mar 20

Peak 180 – CROSSFIT

Warm-up

Warm Up (12:00)

12 minute EMOM, alternate each minute:

Min 1: Cardio Choice

Min 2: 50ft (30m) Dual Kettlebell Front Rack Carry + 50ft (30m) Kettlebell Crossbody High/Low Carry

Min 3: 12 Dual KB Sumo Deadlift, light/moderate load

Min 4: 20-30sec Wall Facing Handstand Hold or Plank Hold

Weightlifting

Strength Superset (5 Rounds for weight)

Every 3:00 for 15:00, 5 Sets

5 Sumo Deadlifts @ 65-70%

5-7 Wall Facing Handstand Push-Ups*

*Scaling Options*

-5-7 Strict HSPU

-10-12 Pike Push-Ups

-12-15 Hand-Release Push-Ups

BB Free

Every 3:00 for 15:00, 5 Sets

10 KB Sumo Deadlift High Pulls

10/10 KB Plank Taps

10 American KB Swings

Metcon

“Madison” (Checkmark)

12:00 EMOM, 4 Rounds

min 1: 15 DB Thrusters 35/25lb

min 2: 15 Weighted Med Ball Sit-Ups 20/14

min 3: 15 American KBS 53/35lb

Primary Objective: Unbroken on each movement

Secondary Objective: Complete the working sets in fastest possible time /rep speed and cadence

Stimulus: Contraction Speed / Shoulder + Midline Burner

RPE: 7/10
L2:

12:00 EMOM

min 1: 15 DB Thrusters 30/20lb

min 2: 15 Weighted Med Ball Sit-Ups 20/14

min 3: 15 American KBS 44/26lb

L1:

12:00 EMOM

min 1: 15 DB Thrusters 25/15lb, 12/7kg

min 2: 15 Abmat Sit-Ups

min 3: 15 Russian KBS 44/26lb

Accessory Work

3 Sets, For Quality

10/10 Front Rack Bulgarian Split Squa t

1 6 Seesaw DB Z-Pre ss (8/8)