CROSSFIT – Sat, Sep 2

Peak 180 – CROSSFIT

Warm-up

Warm-Up:

3 Sets, For Quality

10 Alternating Bird-Dogs

10 Goblet Squats, Moderate Load

5/5 Kettlebell Windmills , Light Load

10 Weighted Prone Swimmers , Light Load

Metcon

“Madame President”

Complete for Time with a Partner

100/80 Push-Ups

60 Alternating Dumbbell Snatch

200ft Single Arm Overhead Walking Lunges

20 Alternating Wall Walks

200ft Single Arm Overhead Walking Lunges

60 Alternating Dumbbell Snatch

100/80 Push-Ups

Dumbbell Load: 50/35lb

Extra Instructions

Time Cap: 30:00 minutes

Goal: 22:00-26:00 minutes

Primary Objective: Complete the chipper with equal work between partners

Secondary Objective: Equal split the first half and second half of the workout

Stimulus: Partner Chipper

Upper Push + Pull / Lower Body Push

RPE: 7/10

Alternate Variations

Level 2:

Scale to 80/60 Push-Ups

35/25lb

Level 1:

100/80 Box Elevated Push-Ups

60 Alternating Hang Dumbbell Snatch

200ft Single Arm Suitcase Walking Lunges

20 Alternating Scaled Wall Walks

200ft Single Arm Suitcase Walking Lunges

60 Alternating Hang Dumbbell Snatch

100/80 Box Elevated Push-Ups

Dumbbell Load: 30/20lb

Masters 55+:

Scale to 80/60 Push-Ups

35/25lb

Solo:

For Time

50 Push-Ups

30 Alternating Dumbbell Snatch

100ft Single Arm Overhead Walking Lunges

10 Alternating Wall Walks

100ft Single Arm Overhead Walking Lunges

30 Alternating Dumbbell Snatch

50 Push-Ups

Dumbbell Load: 50/35lb

Accessory Work

Optional Accessories

5 Sets, For Quality

10 Incline Dumbbell Bench Press

10 Glute Bridge Dumbbell Pull-Overs

:30 second Handstand Hold (Freestanding or Wall Supported)