CROSSFIT – Sat, Sep 30

Peak 180 – CROSSFIT

Warm-up

WARMUP (5:00-13:00)

2 Sets @ Each Station

:30 seconds on, :15 second Transition / Rest

Bike

Kettlebell Deadlifts

Alternating Box Step-Ups

Cossack Squats

Hollow Rocks

Metcon

“Up and Up” (Time)

Partner Conditioning (15:00-55:00)

Complete with a Partner for Time

10-20-30-40-50

American Kettlebell Swings 53/35lb

Box Jumps 24/20”

Abmat Sit-Ups

Wall Balls 20/14lb, 10/9’

Calories (Any)

Extra Instructions

*Work can be split as desired with your partner

*Special note: If you have a male/female pairing and you are scaling this even across when men do 10 Calories, Women do 7

So male/female teams pairing would look like (8-17-25-34-42)

Goal: 30:00-35:00 minutes

Time Cap: 40:00 minutes

Primary Objective: Maintaining a pace of 20+ Reps / minute

Secondary Objective: Split the workload even across all movements

Stimulus: Muscular Endurance and Aerobic Stamina

RPE: 8/10

Alternate Variations

Competitor:

Complete with a Partner for Time

10-20-30-40-50

American Kettlebell Swings 70/53lb, 32/24kg

Box Jumps 30/24”

GHD Sit-Ups

Wall Balls 30/20lb, (14/9kg)

Calorie Assault Bike

Level 2:

Level 2: KB @ 44/26lb

WB @ 14/10lb

Level 1:

Complete wth a Partner for Time

7-14-21-28-35

Russian Kettlebell Swings 44/26lb

Box Jumps 24/20”

Abmat Sit-Ups

Wall Balls 20/14lb, (9/6kg)

Calories (Any)

Masters 55+:

Everything ss prescribed, Sub Russian Kettlebell Swings

Sweat/Solo:

For Time:

5-10-15-20-25

American Kettlebell Swings

Box Step Ups 24/20”

Abmat Sit-Ups

Wall Balls

Calories (Any)

Accessory Work

Optional Accessories

Accumulate

3:00 minutes Sorenson Hold

2:00 minutes Hollow Hold

1:00/1:00 Side Star Plank