CROSSFIT – Sat, Aug 5

Peak 180 – CROSSFIT

Warm-up

Partner Warm-Up

Complete For Quality

400m Run (both partners run together passing back and forth the medball)

Med Ball Chest Pass x 10/Partner

Med Ball Rotational Partner Toss x 10/Partner x 10/Side

Med Ball Russian Twist Toss x 10/Partner x 10/Side

Plank Alternating Med Ball Taps x 20/Partner

Metcon

“The Continental” (AMRAP – Reps)

5 Sets

4:00 minute AMRAP

1:00 Max Partner Med Ball Sit-Ups 20/14lb

400m Run w/ Med Ball

-In the Remaining Time Max *CHOICE*

1:00 minute rest between sets

Score = Total Reps of Sit-Ups and Max Station

*CHOICES*

-Max Rope Climbs

-Max Strict Pull-Ups

-Max 1:1 Burpees

-Calories, Any

Only one team will be allowed per rope!

Extra Instructions

This workout will start with both athletes sitting across from one another and doing a sit-up with a med ball and passing back and forth. Every rep counts, but only one athlete will be holding the ball on any given rep. The ball must be passed every rep so that the weighted reps are alternating. Athletes will remember their total reps at the minute, then run out the door with the medball for 400 meters, once they enter the gym again they will work to accumulate as many rope climbs in the remaining time as possible.

Primary Objective: Complete 20+ Med Ball Sit-Up Reps and 4+ Rope Climbs each set

Secondary Objective: Complete the 400m Run in under 2:00 minutes

Stimulus: Midline Conditioning / Aerobic Stamina

RPE: 7/10

Accessory Work

Optional Accessories

4 Sets, For Quality:

10 Eccentric Single Leg Squat to Box

15 Ghd Hip Extensions

20 Alternating Bicep Curls