CROSSFIT – Thu, Feb 23
Peak 180 – CROSSFIT
Warm-up
3 Sets,
1:00 Cardio Choice
25/25ft Lateral Shuffle
50ft Straight Arm/Leg Bear Cr awl
10/10ft Lateral Quadruped C rawl
Cap @ 9:00
Skill Review
Skills and Drills
Option 1: 10:00 Handstand Walk Play Time
-Wall Walk + Wall Facing Shoulder Taps
– Wall Supported Handstand Weight Shifts
– Handstand Walk to Wall
– Partner Assisted Handstand Walk
Option 2: Sweat!
AMRAP – 10
650m/500m Row
30 Air Squats
20 Sit Ups
10 Push Ups
Metcon
“The Strip” (Checkmark)
20:00 EMOM
min 1: Handstand Walk for Distance 25’ Segments
min 2: 15-20 Unbroken V-Ups
min 3: Shuttle Run for Distance 25’ Segments
min 4: 1:00 Machine Choice @ active recovery
Split Class into stations; leave 2 “pits” – one for shuttle sprints, one for HS walkers!
L2:
min 1: Max Wall Supported Handstand Hold
min 2: 15-20 Unbroken Alt V-Ups
min 3: Shuttle Run for Distance 25’ Segments
min 4: 1:00 Machine Choice @ active recovery
L1:
min 1: Max Box Piked Handstand Hold
min 2: 20 Abmat Sit-Ups or Tuck-Ups
min 3: Shuttle Run for Distance 25’ Segments
min 4: 1:00 Machine Choice @ active recovery
Sweat:
min 1: :45 Mountain Climbers
min 2: 20 Abmat Sit-Ups
min 3: Shuttle Run for Distance 25’ Segments
min 4: 1:00 Machine Choice @ active recovery
Focus: practice Handstand Walks with increasing fatigue and midline interference.
Primary Objective: Find and option that allows for consistent work and improvement in the range of 45sec on Handstand Walking.
Secondary Objective: Maintain 400ft+ of Shuttle Runs
RPE: 6/10
Stimulus: Aerobic Threshold / Skill Stamina
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch