Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality

1:00 Cardio Choice

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

10 Hollow Arch Rolls

6-8 Jumping Pull-Ups

10 Kettlebell Deadlifts

Skill Review

Bar Muscle-Up Skills and Drills

-Pick a few here to go over and work through prior to the workout today

Non Skill Option

2k Row or Ski Test*

5k on C2 Bike Erg

Metcon

“The Wizard of the Menlo Park” (Time)

Every 15:00 minutes, 2 Sets, Complete the following:

40 V-Ups

30 American Kettlebell Swings 53/35lb

20 Burpees to Bar

10 Bar Muscle-Ups

20 Burpees to Bar

30 American Kettlebell Swings 53/35lb

40 V-Ups

Score: Total Working Time

Primary Objective: Complete each set under 12 minutes.

Secondary Objective: Unbroken American KBS

Stimulus: Midline & Grip / Breathing

RPE: 8/10
Alternate Variations

Competitor:

40 GHD Sit-Ups

30 Bar Facing Burpees

20 Deadlifts @185/125lb 5/4 Rope Climbs

20 Deadlifts @185/125lb 30 Bar Facing Burpees

40 GHD Sit-Ups

Level 2:

40 Tuck-Ups

30 American Kettlebell Swings 44/26lb, 20/12kg

20 Burpees to Bar

15 Toe to Bar

20 Burpees to Bar

30 American Kettlebell Swings 44/26lb

40 Tuck-Ups

Level 1:

40 Abmat Sit-Ups

30 Russian Kettlebell Swings 35/18lb, 16/8kg

20 Burpees

20 Strict Knee Raises

20 Burpees

30 Russian Kettlebell Swings 35/18lb

40 Abmat Sit-Ups

Masters 55+:

40 Tuck-Ups

30 Russian Kettlebell Swings 44/26lb, 20/12kg

20 Burpees to Bar

20 Strict Knee Raises

20 Burpees to Bar

30 Russian Kettlebell Swings 44/26lb

40 Tuck-Ups

Sweat:

40 V-Ups

30 American Kettlebell Swings 53/35lb, 24/16kg

20 Burpees to Bar

20 Strict Banded Pull-Ups

20 Burpees to Bar

30 American Kettlebell Swings 53/35lb

40 V-Ups

Accessory Work

4 Sets, For Quality:

5/5 Barbell RDL’s Split Stance , Moderate Load

10 Hamstring Curls w/sliders

30/30ft (10/10m) Lateral Sled Drag , Heavy Load

Rest as needed between sets