CROSSFIT – Sat, Mar 11

Peak 180 – CROSSFIT

Warm-up

12:00 AMRAP

1:00 Cardio

:30 Supine Grip Dead-Hang

8/8 Single Arm Ring Row w/rotation

20 Bear Plank Shoulder Taps

10 Strict Knee Raises

Metcon

“Supernova” (Time)

3 Person Team Waterfall

2 Rounds for Time

30/24 Cal Row, Ski, or C2 Bike

300ft Farmers Carry 70/53lb

30 Dumbbell Bench Press 50/35lb

30/24 Strict Pull-Ups

30 Hand Release Push-Ups

Each athlete will go through 2 rounds of the workout with the 1st athlete jumping onto the rower while the other two rest. Once the first athlete is off the rower, they will move to the farmers carry, while athlete 2 jumps on the rower, athlete 3 will jump on the rower once athlete 2 is off the rower and athlete 2 will move onto the farmers carry only if athlete 1 is off the farmers carry. The workout will proceed like this until all 3 athletes have completed 2 rounds of the workout.

Time Domain: 18:00-23:00

Time Cap: 30:00

Stimulus: Team Conditioning / Upper Body Muscular Stamina

Primary Focus: Don’t get caught by your partners

Secondary Focus: unbroken farmers carry

RPE: 7/10

Assault Bike = 21/17 Cal
L2:

300ft Farmers Carry 53/35lb

30 Dumbbell Bench Press 35/25lb

20/15 Strict Pull-Ups

20 Hand Release Push-Ups

L1:

300ft Farmers Carry 44/26lb

30 Dumbbell Bench Press 35/25lb

20/15 Banded Strict Pull-Ups

20 Band Assisted Push-Ups

Sweat: Solo

30/24 Cal Row

300ft Farmers Carry

30 Dumbbell or Floor Bench Press

30/24 Strict Pull-Ups

30 Hand Release Push-Ups