CROSSFIT – Mon, Nov 20

Peak 180 – CROSSFIT

Warm-up

2 Sets

:40 Cardio, Bike Preferred

6 Alternating Down Dog to Toe Touch

10 Dual DB Hang Clean and Press

10 Dual DB Front Squats

Weightlifting

Push Press

Push Press

Every 2:00, 4 Sets

Set 1: 7 Reps @ 75%

Set 2: 7 Reps @ 75%

Set 3: 5 Reps @ 80%

Set 4 : 5 Reps @ 80%

Extra Instructions / Points of Performance

Pause 1 seconds in the overhead lockout position on each rep

% of 1RM Push Press

focus today is on the lockout overhead with the bar over midline. Be sure to hit a vertical dip and drive that is patient, short, and strong!

Barbell Free:

AMRAP x 10:00 minutes

10 KB Sumo Deadlift HighPulls

10 KB Russian Swings or 10 Weighted Glute Bridges

:30 Ski Erg

5/5 S.A. DB Arnold Press

5/5 S.A. DB/Plate Lateral Raises

:15 Ski Erg

Metcon

“Fresh Out of the Oven” (AMRAP – Reps)

8:00 AMRAP

10-8-6-4-2

Devils Press 50/35lb

12/9 Calorie A. Bike

Time Domain / Objective / Stimulus

The focus today is on a high-power output workout with the goal of getting through the round of 2 and trying to make it back to the round of 10s

Primary Objective: Complete the round of 2 Devils Press + 12/9 Calorie A. Bike

Secondary Objective: Complete each bike in under :45 seconds

Stimulus: Anaerobic / Muscular Stamina

RPE: 8/10

Machine Alternative

13/10 C2 Machine

Alternate Variations

Competitor:

70/50lb

Level 2:

35/25lb

Level 1:

25/15lb

Masters 55+:

35/25lb

Sweat:

8:00 AMRAP

10-8-6-4-2

Dual DB/Alt. Single DB Devil’s Press

: 30-second Machine or Run Sprint between Devils Press

Load: Choice

Accessory Work

Optional Accessories

4 Sets

8 Close Grip Bench Press

Rest 30 seconds

8 Rolling Tricep Extension

Rest 30 seconds

15-second Ring Support Hold

Rest as needed between sets