CROSSFIT – Sat, Oct 28

Peak 180 – CROSSFIT

Warm-up

Warm-Up

2 Sets, For Quality

1:00 Row

:30/:30 Banded Front Rack Mobility Stretch

10 Banded Goodmornings

10 Bar Kip Swings

10 Alt V-Ups

Metcon

“Grip and Rip” (Time)

Partner Workout

Part A)

For Time, with a Partner

10-9-8-7-6-5-4-3-2-1

Toe to Bar

Power Cleans 135/95lb

Each partner will complete each round, alternating full rounds. This means that partner 1 will complete 10 Toes to Bar + 10 Power Cleans then tag partner 2 to complete 10+10 then back to partner 1 for 9+9 and so on down the ladder to 1+1

Rest 3:00 minutes before starting Part B

Part B)

3000/2700m Row For Time with a Partner

Alternating 500/450m per partner

Extra Instructions / Stimulus

Part A)

Time Domain: 11:00-15:00

Time Cap: 17:00 minutes

Part B)

Goal: 9:00-12:00 minutes

Time Cap: 15:00 or 35:00 Running Time

Both Parts

Primary Objective: Part A is the primary focus of the day, The goal is to work on barbell cycling and grip

Secondary Objective: Part B, holding 1k Pace across for each interval

Stimulus: Grip / Anaerobic / Pulling

RPE: 8/10

Alternate Variations

Competitor:

Part A) 185/125lb, (84/57kg)

Part B) 5k For Time with a Partner on Alternating 500s

Time Cap: 20:00

Level 2:

Part A) 95/65lb, (43/30kg), Sub Knee to Elbow or Alt Toe to Bar

Part B) As prescribed

Level 1:

Part A) Hang Power Cleans 75/55lb, (34/25kg), Hanging Knee Raises

Part B) 2700/2400m Row For Time with a Partner

Alternating 450/400m per partner

Masters 55+:

Part A) 95/65lb, (43/30kg)

Part B) as prescribed

Sweat/Solo

Power Cleans = 2xdumbbells

Toes 2 Bar = Weighted Sit-Ups

Part A) Perform Solo: Goal Sub 9:00

Part B) 3 x 500m Row or 3x400m Run

R: 1:1

Accessory Work

Optional Accessories

3 Sets, for Quality

8/8 Side Plank Banded Row

10/10 Single Leg Barbell Hip Thrust

40 second Weighted Plank