CROSSFIT – Sat, Oct 7

Peak 180 – CROSSFIT

Warm-up

Hot Start Warm-Up

3 Rounds, increasing intensity on each round

200m Run

20 Alternating Box Step-Ups

15 Russian KBS

10 Burpees

Metcon

“Three to Tango” (AMRAP – Reps)

Conditioning

24:00 AMRAP, in Teams of 3

Partner 1: 200m Run

Partner 2: Max Burpee Box Jump Overs 24/20”

Partner 3: Max Sumo Deadlift High Pull 75/55lb

Extra Instructions

The partner running will dictate the pace. The score for this workout will be rounds + reps. Every time the runner is back from the run, that will equal 1 round, while partners are accumulating as many reps as possible on the other two movements. As each round finishes, tally your total reps and keep adding on a whiteboard as you go.

Total scores will look like 20 rounds + 300 reps, which would be 20 runs completed + 300 reps combined on the other two movements between the 3 partners.

Primary Objective: Complete each run in under 1:00 minute

Secondary Objective: Complete 10 + Burpee Box Jump overs and 20 Sumo Deadlift High Pulls

Stimulus: Lactate Threshold / Upper + Lower Body Muscular Stamina

RPE: 8/10

Alternate Variations

Level 2:

24:00 AMRAP, in Teams of 3

Partner 1: 200m Run

Partner 2: Max Burpee Box Jump Overs 24/20’’

Partner 3: Max Sumo Deadlift High Pull 65/45lb, 30/20

Level 1:

24:00 AMRAP, in Teams of 3

Partner 1: 200m Run

Partner 2: Max Burpee Box Step-Ups 24/20’’

Partner 3: Max KB Sumo Deadlift High Pull 53/35lb

Masters 55+:

As prescribed

Sweat:

Level 1

Accessory Work

Optional Accessories

Accumulate the Following

30 Reverse Nordic Curls

50 Seated Calf Raises , Moderate Load

70 Prone PVC Pipe Press

*If you have time try to put this in class today