CROSSFIT – Sun, May 28

Peak 180 – CROSSFIT

Warm-up

3 Rounds for Time (Cap @ 10:00)

:30 Jump Rope Practice

5/5 Double Kettlebell Windmill

7 Tuck-Ups w/eccentric

8/8 Single Arm KB Clean and Press

Weightlifting

Push Jerk

Weightlifting

Push Jerk

Every 4:00 minutes, 3 Sets

7 Reps @ 60%

5 Reps @ 65%

3 Reps @ 70%

% of Push Jerk

Increase weight each set

R: only as long as it takes to adjust loads

BB Free

Every 4:00 minutes, 3 Sets

10/10 Half-Kneeling Landmine Presses

Max Plank Hold

Load: Choice

Points of Performance:

Push Jerk : Set-Up in a strong front rack position with full grip on the bar, dip underneath punch with a firm lockout then stand to extension before letting the barbell fall directly back to the front rack as you dip to punch right into the next jerk. Continue this cycle for the duration of the reps.

-Scale: Lets scale to Push Press, then Strict Press, then move to Dual DB Strict Press. If it really is the range of motion overhead we can move to a half kneeling landmine press or DB incline press.

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Time Domain: 5:00-10:00

Time Cap: 10:00 minutes

Testing out a classic CrossFit Benchmark with the focus on midline conditioning and stamina. Try to stay unbroken and keep pushing the pace here.

Primary Objective: Fastest overall result

Secondary Objective: Unbroken Double Unders

Stimulus: Midline Conditioning

RPE: 7/10

Alternate Variations

Competitor:

50-40-30-20-10

GHD Sit-Ups

Singe Under Crossovers

Level 2:

100-80-60-40-20

Single Unders

50-40-30-20-10

Sit-Ups

Level 1:

50-40-30-20-10

Single Unders

25-20-15-10-5

Sit-Ups

Masters 55+:

As prescribed

Sweat:

L2