CROSSFIT – Sun, Oct 15

Peak 180 – CROSSFIT

Warm-up

Warm-Up

6:00 minutes, For Quality

:30 second Cardio Choice

10 Deep Lunge Mountain Climbers

8 KB Deadlift + 8 Russian KBS

:15 Passive + :15 Active Hang

:30 KB Dead-Bug

Metcon

“Lose Yourself” (Checkmark)

Conditioning

40:00 minute EMOM

min 1: 13/10 Calorie Row

min 2: 4-6 Bar Muscle-Ups

min 3: 12/9 Calorie Assault Bike

min 4: 4-6 Sandbag Clean to Shoulder 150/100lb*

*Subs: Dual KB Deadstop Cleans or a Medball Power Clean

Extra Instructions / Points of Performance

Primary Objective: Complete the prescribed reps during each minute

Secondary Objective: Allow for 10-15 seconds of transition time to the next movement.

The goal today is steady state effort and accumulated exposure to the Bar Muscle-Up + Sandbag Clean

Stimulus: High Skill Gymnastics / Odd Object / Aerobic Threshold

RPE: 8/10 *volume

Alternate Variations

Level 2:

40:00 minute EMOM

min 1: 12/9 Calorie Row

min 2: 4-6 Burpee Pull-Ups

min 3: 9/6 Calorie Assault Bike

min 4: 4-6 Sandbag Clean to Shoulder 100/70lb

Level 1:

40:00 minute EMOM

min 1: 10/8 Calorie Row

min 2: 4-6 Burpee Jumping Pull-Ups

min 3: 9/6 Calorie Assault Bike

min 4: 8 Dual Dumbbell Power Clean, Load: Choice

Masters 55+:

40:00 minute EMOM

min 1: 12/9 Calorie Row

min 2: 4-6 Burpee Pull-Ups or Bar Muscle-Ups

min 3: 9/6 Calorie Assault Bike

min 4: 4-6 Sandbag Clean to Shoulder 100/70lb

Sweat:

40:00 minute EMOM

min 1: 13/10 Calorie Row

min 2: 4-6 Burpee Pull-Ups

min 3: 12/9 Calorie Assault Bike

min 4: 8 Dual Dumbbell Power Clean, Load: Choice

Accessory Work

Accessory (Optional)

3 Sets, For Quality:

300ft (90m) Sled Push, Moderate load

40-60 second Banded Good Mornings, Moderate Resistance

-Max Chin-Over the Bar Hold

40-60 second Dead Hang from Rig

Rest no more than 10-15 seconds between stations and no more than 60 seconds between sets

Select a load on the sled that will allow you to complete 100 ft increments unbroken

Purely chasing quality and prehab control. Making quality movements and focusing on mind muscle connection is a high priority too.