CROSSFIT – Mon, Oct 16

Peak 180 – CROSSFIT

Warm-up

Warm-Up

2 Sets, For Quality or 8:00 minutes

20/20 Lateral Banded Monster Walk Steps

10 Banded Air Squats

5/5 Banded Glute Bridge Marches

5 Tempo Push-Up (31×1)

:30 Cardio, Any

Weightlifting

PRVN Total Retest:

45:00 minute window to complete

PRVN Total:

1-rep max Power Clean

1-rep max Weighted Pull-Up

3-rep max Bench Press

5-rep max Back Squat

Score: Total Combined lb’s, kg’s

Extra Instructions / Points of Performance

After 10 weeks of dedicated Strength work today, this is your opportunity to retest yourself and see how your training has improved. Please look back to compare your results to what you achieved on August 14th.

We will work the class by starting off with a 1RM Power Clean from the Floor or on the 5RM Back Squat. Athletes should be paired up and can decide on whether or not they want to start with the Power Clean or the Back Squat. We will allow 15:00 minutes to establish a 5RM Back Squat or 1RM Power Clean, we will then switch stations. Once athletes have completed those two lifts we will use the remaining time in class to work up to a 3RM Bench Press and 1RM Weighted Strict Pull-Up. The remaining time in class of 15:00 minutes should allow enough time to put benches in place and work out way up to the 3RM and 1RM.

Alternate Variations

Level 2:

As prescribed

Level 1:

PRVN Total:

1 Rep Banded Strict Pull-Up, Find lightest band that allows for one strict rep

3 Hang Power Clean, Technically Heavy

7-rep max Bench Press

5-rep max Back Squat

Score: Total Combined lb’s

Masters 55+:

As prescribed

Sweat:

Every 5:00 minutes, 5 Sets

10 Dual Dumbbell Power Cleans

10 Dual Dumbbell Seesaw Rows

10 Deficit /Band-Assisted Push-Ups

10 Heavy Goblet Squats

Rest Remainder of 5:00 Window

Power Clean

Back Squat

Bench Press

Weighted Pull-ups

Accessory Work

Optional Accessories

3 Sets, For Load

4-6 Tempo Dips @ 31×1 Tempo

12 Dual KB Bent Over Row

50ft Dual KB Front Rack Walking Lunges