CROSSFIT – Sat, Jul 22

Peak 180 – CROSSFIT

Warm-up

Game time!

Metcon

“Hurry Up and Wait” (AMRAP – Rounds and Reps)

18:00 AMRAP

100 Calorie Row, Ski, or Bike

*Partner Holds Dual KB Front Rack Kettlebell Hold 53/35lb

100 Wall Balls 20/14lb

*Partner Holds Wall Supported Handstand Hold

Extra Instructions

Goal: ~ 2 Rounds

Primary Objective: Create a strategy with your partner that allows for equal workloads whether that be splitting the work perfectly even or having one do more rowing, while one does more wall balls

Secondary Objective: Complete 2 rounds

Stimulus: Pacing: Upper Body Pull + Lower Body Pull

RPE: 7/10

Alternate Variations

Competitor:

18:00 AMRAP

100 Calorie Row

*Partner Holds Dual KB Front Rack Kettlebell Hold 70/53lb

100 Wall Balls 30/20lb

*Partner Holds Wall Supported Handstand Hold

Level 2:

18:00 AMRAP

80 Calorie Row

*Partner Holds Dual KB Front Rack Kettlebell Hold 44/26lb

80 Wall Balls 20/14lb

*Partner Holds Wall Supported Handstand Hold

Level 1:

18:00 AMRAP

80 Calorie Row

*Partner Holds Kettlebell Goblet Hold 44/26lb

80 Wall Balls 14/10lb

*Partner Holds High Plank Hold

Masters 55+:

As prescribed

Sweat: Solo

18:00 AMRAP

100 Calorie Row

50 Dual Dumbbell Thrusters 35/25lb

Accessory Work

Optional Accessories

For Quality, 10 minute AMRAP:

10 Chest Supported Rows with moderate load dumbbells

20 reps of I,Y,T’s , light load

200ft Reverse Sled Drag with straps, moderate load

Athlete choice on loads, however, make sure each set can be performed unbroken.