CROSSFIT – Sun, Nov 19

Peak 180 – CROSSFIT

Warm-up

2-3 Sets, For Quality

1:00 Cardio Choice

6/6 Half Kneeling KB Windmill

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Single Arm Ring Rows

10 Ring V-Outs

Metcon

“Hang in There” (6 Rounds for time)

30:00 EMOM

min 1: 3/2 Rope Climbs

min 2: 50 Double Unders

min 3: 100ft Farmers Carry, For Load

min 4: -Max Effort Sandbag Bear Hug Hold 150/100lb

min 5: Rest

Extra Instructions / Stimulus

Primary Objective: Complete all movements within the minute

Secondary Objective: Complete 1 full minute of holding the Sandbag Bear Hug Hold

Stimulus: Grip / Upper Body Pulling

RPE: 7/10

Alternate Variations

Competitor

Legless Rope Climbs

Level 2:

min 1: 2/1 Rope Climbs

min 2: 35 Double Unders

min 3: 100ft Farmers Carry, For Load

min 4: -Max Effort Sandbag Bear Hug Hold 100/70lb

min 5: Rest

Level 1:

min 1: 3/2 Pull to Stand Rope Climbs

min 2: 60 Single Unders

min 3: 100ft Farmers Carry, For Load

min 4: -Dual KB Front Rack Hold, Choice on Load

min 5: Rest

Masters 55+:

Same as L2

Sweat:

min 1: 10/8 Band Assisited Pull-Ups

min 2: 60 Single Unders

min 3: 100ft Farmers Carry, For Load

min 4: -Max Effort Dual DB or Dual KB Front Rack Hold, For Load

min 5: Rest

Accessory Work

Optional Conditioning

Tabata Ski Erg

8 Sets

20 second @ Max Effort

10-second rest

Rest 4:00 minutes

Tabata A. Bike

8 Sets

20 second @ Max Effort

10-second rest

Rest 4:00 minutes

Tabata Row Erg

8 Sets

20 second @ Max Effort

10-second rest