CROSSFIT – Sat, Sep 9

Peak 180 – CROSSFIT

Warm-up

Warm-Up

2 Sets, For Quality (12:00 minutes Cap)

1:30 Row (:45 sec easy, :30 sec mod, :15sec hard)

6 Inchworm Push-Ups

12 Bear Plank Shoulder Taps

12 Reverse Table Top Bridge with Reach

:24 second Extended Reverse Plank Bridge

Metcon

Metcon (Time)

“Two-By-Four”

In Teams of 2, For Time:

100 Handstand Push-Ups

100/90/80 Calorie Row

100 Plate Overhead Walking Lunges 45/25lb

Starting at 0:00 and Every 2:00 minutes complete 10 Synchro Ground to Overhead

MM/MF/FF Calories

Extra Instructions

All work is combined except for the Synchro Ground to Overhead that is done with your partner.

Goal: 24:00-30:00 minutes

Time Cap: 35:00 minutes

Primary Objective: Complete in fastest overall time

Secondary Objective: Complete the Handstand Push-Ups in 10 minutes or less

Stimulus: Muscular Endurance / Leg Focus (Push)

RPE: 7/10

Alternate Variations

Level 2:

Pike Box Handstand Push-Ups

Level 1:

In Teams of 2, For Time:

100 Dual Dumbbell Push Press 30/20lb

80/72/64 Calorie Row

100 Plate Bear Hug Walking Lunges 45/25lb

Starting at 0:00 and Every 2:00 minutes complete 10 Synchro Ground to Overhead

Masters 55+:

In Teams of 2, For Time:

80 Handstand Push-Ups

80/72/64 Calorie Row

80 Plate Overhead Walking Lunges 45/25lb

Starting at 0:00 and Every 2:00 minutes complete 10 Synchro Ground to Overhead

Solo

For Time:

50 Handstand Push-Ups

80/72/64 Calorie Row

50 Dual Dumbbell Overhead Walking Lunges

Starting at 0:00 and Every 2:00 minutes complete 10 Synchro Dual Dumbbell Ground to Overhead *Ideally as muscle snatch

Accessory Work

Optional Accessories

5 Sets, For Quality

10 Dual Dumbbell Bench Press

10 Dumbbell Pull-Overs

Rest 2:00 minutes between superset