CROSSFIT – Sun, Nov 26

Peak 180 – CROSSFIT

Warm-up

3 Sets, For Quality

1:00 Row (15 sec Arms only / 15 sec Arms and Body, / 15-sec Legs and Body /15-sec bull stroke_

10 Deep Lunge Mountain Climbs

: 30-second Wall Lean March

10 Alternating Cossack Squats

: 30-second Plank Hold

“Sliced Ham” (Time)

Every 3:00 minutes, 10 Sets

250/225m Row

200m Run

Score = Slowest Round

Extra Instructions / Stimulus

The goal here is to maintain a work-to-rest ratio of around 2:1, which really helps increase lactate threshold and V02 Max capacity. Doing this for 10 sets will create a steady build of our heart rate over the course of the 10 intervals as our heart rate will gradually creep during the recovery portion of this workout, which will in turn make the next interval even harder and have the heart rate start to spike in rounds 8-9-10.

Goal: Complete each segment in ~2:00 minutes

Primary Objective: Complete each interval in under 2:00 minutes

Secondary Objective: Even split across all intervals

Stimulus: V02 Max

RPE: 8/10

Machine subs:

200m = 14/11 A. Bike Cal

15/12 C2 Cals

Alternate Variations

Competitor:

Wear a 20/14lb Weight Vest

Level 2:

Every 3:00 minutes, 10 Sets

220/200m Row

200m Run

Level 1:

Every 3:00 minutes, 10 Sets

200/170m Row

150m Run

Masters 55+:

Every 3:00 minutes, 10 Sets

220/200m Row

200m Run

Sweat:

As Prescribed

Accessory Work

Optional Accessories

3 Sets, For Quality:

3/3 Kettlebell Turkish Get-Ups, Moderate Load

8 Sandbag Cleans, Select Load

100ft Sandbag Carry, Select Load

10/10 Half Kneeling Kettlebell Chop & Lift, Light Load