CROSSFIT – Sun, Feb 26
Peak 180 – CROSSFIT
Warm-up
2-3 Sets, For Quality:
12/9 Calorie Assault Bike
50ft BW Walking Lunges
10 Prone Y-T-Ws
Skill Review
Option 1: Skill Work
A) Handstand Hold (Freestanding or Wall Supported)
Accumulate 1:30 or 2:00 minutes
B) Dead Hang
Accumulate 2:00 minutes
C) Ring Support Hold
Accumulate 1:30 or 2:00 minutes
*achieve in minimal sets as possible
Option 2: Capacity
3 Rounds on machine of choice
1:00 Moderate
:30 Slow
:30 Sprint
Total Time: 6:00
Metcon
“Tour de Vineyards” (3 Rounds for time)
Every 7:00 minutes, 3 Sets:
10-15 Toes to Bar
50ft Dual Shoulder Rack DB Lunge
28/21 Cal Assault Bike
50ft Dual Shoulder Rack DB Lunge
10-15 Toes to Bar
Load: 53/35lb
L2:
Load: 40/25lb
Kipping Knees to Chest for Toe to Bar
L1:
Load: 35/20lb
Strict Knee Raises
15/11 Calorie Assault
Sweat:
Every 7:00 minutes, 3 Sets:
15 Weighted Sit Ups
50ft Dual Suitcase Carry DB Lunge
2:00 Assault Bike
50ft Dual Suitcase Carry DB Lunge
15 Weighted Sit Ups
Score: Fastest completed round
Primary Objective: Either complete the bike under 1:30 minutes or unbroken on the opening sets of toes to bar. And for as many rounds as possible unbroken on the last set of toes to bar. If you need more machine work, you know which one to focus on and same for the toes to bar, if you need more work on that movement, hit that as your primary.
Secondary Objective: Complete each set under 5:00 minutes
RPE: 8/10
Stimulus: Anaerobic / Midline Conditioning