Peak 180 – CROSSFIT
Warm-up
Warm-Up (3:00-11:00)
8:00 minutes for Quality
:30 seconds Jump Rope Practice
10 Deep Lunge Mountain Climbers
:15 second Active Hang + :15 Second Passive Hang
8 Ring Rows @ 2020 Tempo
:15 second Tuck L-Hang
Metcon
Metcon (Time)
Conditioning (23:00-41:00)
“Jumpin’ Jive”
3 Rounds, For Time:
100 Double Unders
33 Wall Balls, 20/14 lb, 10/9 ft target
“X” Gymnastics Movement
“X” Gymnastics:
Round 1: 33 Toe to Bar
Round 2: 22 Strict Pull-Ups
Round 3: 11 Body Blasters
Body Blaster = Burpee + Pull-Up + Knee to Elbow
Extra Instructions / Points of Performance
Goal: 11:00-15:00 minutes
Time Cap: 18:00 minutes
Primary Objective: Complete the workout in under 15:00 minutes
Secondary Objective: Keep each gymnastics movement to 2 minutes or less
Stimulus: Muscular Endurance / Gymnastics Pulling / Aerobic Stamina
RPE: 8/10
Alternate Variations
Competitor
3 Rounds, For Time:
100 Double Unders
33 Wall Balls, 20/14 lb, 10 ft target
“X” Gymnastics Movement
Time Cap: 15 minutes
X Gymnastics:
Round 1: 33 Pull Ups
Round 2: 22 Chest to Bar Pull Ups
Round 3: 11 Bar Muscle Ups
Level 2:
3 Rounds, For Time:
66 Double Unders
22 Wall Balls, 20/14 lb, 10/9 ft target
“X” Gymnastics Movement
“X” Gymnastics:
Round 1: 33 Alternating Toe to Bar
Round 2: 22 Strict Banded Pull-Ups
Round 3: 11 v2 Body Blasters
Body Blaster = Burpee + Jumping Pull-Up + Knee to Elbow
Level 1:
3 Rounds, For Time:
150 Single Unders
33 Wall Balls, 14/10 lb, 10/9 ft target
“X” Gymnastics Movement
“X” Gymnastics:
Round 1: 33 Hanging Strict Knee Raises
Round 2: 22 Toenail Spot Pull-Ups
Round 3: 11 v2 Body Blasters
Body Blaster = Burpee + Jumping Pull-Up + Kipping Knee to Chest
Masters 55+:
Same as L2
Sweat:
3 Rounds, For Time:
150 Single Unders
44 Air Squats
“X” Movement
“X” Movement:
Round 1: 33 Weighted V-Ups
Round 2: 22 Strict Band-Assisted Pull-Ups
Round 3: 11 Burpees 2 Target
Accessory Work
Bodybuilding Finisher (43:00-50:00)
3 Sets
Bicep 21s
Rest as needed between set
7 Lower Half Reps
7 Upper Half Reps
7 Full Range of Motion Reps