CROSSFIT – Sun, Dec 3

Peak 180 – CROSSFIT

Warm-up

10:00 minutes, For Quality

1:00 minute Cardio Choice

10 Deep Lunge Mountain Climbers

10 Scapular Push-Ups

20 Bear Plank Shoulder Taps

10 Cossack Squats

Weightlifting

Strength Superset (Weight)

8:00 minute EMOM

min 1: 10 Dual DB Bench Press

min 2: 8/8 Contra Lateral Front Rack KB Box Step-Ups 20”

Extra Instructions / Points of Performance

We are looking at a targeted strength superset here with the goal of increasing stability and unilateral strength work. We are looking for unbroken reps and for this to be 4 x 10 on DB Bench Press and 4 x 8/8 for the Contra Lateral KB Box Step-Ups. Good loads to shoot for are around 50/35lb+ on the Bench and 53/35lb + for the Contra Lateral Front Rack KB Box Step-Ups

Sweat Conditioning:

AMRAP x 8:00

Max Distance C2 Bike

*** 10 Air Squats Top of Every Minute Including 0:00***

Metcon

“Climbing the Walls” (AMRAP – Reps)

5 Sets

2:00 minute AMRAP

3 Wall Walks

25/25ft Single Arm KB Front Rack Walking Lunge 53/35lb

– Max Push-Ups

Rest 1:00 minute between sets

Time Domain/ Objectives / Stimulus

We are looking to complete the buy-in work of Wall Walks and Single KB Front Rack Walking Lunges in around that 1:00-1:15 time frame then move into the push-ups for the remaining time working to hit some big sets to start then maintaining sets of 5/3+ as we finish this one off. We will see a lot of athletes accumulating 100+ reps here with 15 Wall Walks which should provide a good old shoulder pump.

Goal: Accumulate 15/10+ Push-Ups Each Set

Primary Objective: Push-Ups Volume

Secondary Objective: Wall Walk Efficiency

Stimulus: Midline Stamina / Shoulder Interference

RPE: 7/10
Alternate Variations

Competitor:

5 Sets

2:00 minute AMRAP

5 Wall Walks

25/25ft Dual KB Front Rack Walking Lunge 53/35lb

– Max Deficit Push-Ups (2x45lb Bumpers)

Rest 1:00 minute between sets

Level 2:

5 Sets

2:00 minute AMRAP

3 Scale Wall Walks

25/25ft Single Arm KB Front Rack Walking Lunge 44/26lb

– Max Push-Ups

Rest 1:00 minute between sets

Level 1:

5 Sets

2:00 minute AMRAP

3 Box Wall Walks or 6 Inchworm Push Ups

25/25ft Single Arm KB Front Rack Walking Lunge 35/18lb

– Max Band Assisted Push-Ups

Rest 1:00 minute between sets

Masters 55+:

As Prescribed

Sweat:

As Prescribed or Can Sub Wall Walks for 6 Inchworm Push Ups

Sub Lunges For Farmer’s Carry Walking Lunges or 10/10 Stationary Lunges

Band Assisted Push Ups

Accessory Work

Optional Accessories

3-4 Sets, For Quality

10/10 Pallof Press

50/50ft Bottoms Up Single Arm Waiters Walk

8/8 Half Kneeling KB Chop and Lift