CROSSFIT – Thu, Aug 24

Peak 180 – CROSSFIT

Warm-up

Warm Up: (10:00 minute Cap)

3 Sets, For Quality

1:30 Row (:30 ez, :30 mod, :30 hard)

10 Alternating Box Step-Ups 24/20”

10 Down Dog Toe Taps

10 Deep Lunge Mountain Climber Lunges

Primer

Primer (Coaches Notes)

2 Burpee Box Jumps

:20 seconds Row @ Pace

4 Box Jump Overs

:20 second Row @ Pace

2 Burpee Box Jumps

Extra Instructions (Coaches Notes)

Go Over points of performance for the Burpee Box Jump and Box Jump Over. Practice different areas of improvement for developing better efficiency on and over the box and finding a rhythm and hand placement for the Burpee Box Jump.

Metcon

“Cornish Hens” (Time)

6 Sets: Each for Time

5 Burpee Box Jumps 24/20”

250/220m Row or Ski

10 Box Jump Overs 24/20”

250/220m Row or Ski

5 Burpee Box Jumps 24/20”

Rest 1:1 between sets

*Machine Subs*

400m C2 Bike

15/10 Calorie Assault Bike

200m Run

Extra Instructions

Score = Total interval time

Goal: ~3:00 minutes / Set

Primary Objective: Complete even splits across +/- 3-5seconds

Secondary Objective: Fastest overall time

Stimulus: Lactate Endurance / Quad Pump

RPE: 9/10

Alternate Variations

Level 2:

6 Sets: Each for Time

4 Burpee Box Jumps 24/20”

250/220m Row

8 Box Jump Overs 24/20”

250/220m Row

4 Burpee Box Jumps 24/20”

Rest 1:1 between sets

Level 1:

6 Sets: Each for Time

6 Burpees To Plate

200/170m Row

12 Lateral Plate Jump Overs

200/170m Row

6 Burpee to Plate

Use a 45lb Plate

Masters 55+:

As Prescribed

Sweat:

As Prescribed, Step Overs Allowed

Accessory Work

Optional Accessories

Accumulate the Following

30 Reverse Nordic Curls

50 Seated Calf Raises , Moderate Load

70 Prone PVC Pipe Press

*If you have time try to put this in class today