CROSSFIT – Thu, Jun 8

Peak 180 – CROSSFIT

Warm-up

Cardio 50 sec – 40 sec – 30 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

Cardio 40 sec – 30 sec – 20 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

Cardio 30 sec – 20 sec – 10 sec

10 Deep Lunge Mountain Climbers

10 Alternating V-Ups

10 Bar Kip Swings

Each Segment on the Cardio is done as Easy – Moderate – Fast, but increased pace as the intervals get shorter

Review Toes to Bar Progressions and Options

Metcon

“Dosed” (Time)

3 Sets, For Time:

500/450m Row or Ski

into:

3 Rounds

10 Burpees to Target

10 Toe to Bar

Into:

500/450m Row or Ski

Rest 2:00 minutes between sets

Score: Time for each set

Extra Instructions:

Time Cap: 35:00 minutes

Focus: Be sure to pace the first Row appropriately to ensure good intensity on the 3 round couplet to follow. You can definitely lose time if you start too fast on that first row. Push yourself on the final Row of each set to be faster than your first as you have the full two minute rest to follow.

Primary Objective: Sub 8:00 minutes each set

Secondary Objective: Slightly Faster second 500/450m Row

Stimulus: Lactate Threshold/ Midline Stamina

RPE: 8/10
Alternate Variations

Competitor:

500/450m Row

into:

3 Rounds

10 Burpees to Target

15 Toe to Bar

Into:

500/450m Row

Level 2:

3 Sets, For Time:

400/300m Row

into:

3 Rounds

10 Wall Balls, 20/14lb, 10ft target

10 Kipping Knee to Chest

Into:

400/300m Row

Level 1:

3 Sets, For Time

300/250m Row

into:

3 Rounds

10 Wall Balls, 14/10lb, 10ft/9ft target

10 Strict Knee Raises

into

300/250m Row

Masters 55+:

3 Sets, For Time:

400/300m Row

into:

3 Rounds

10 Wall Balls, 20/14lb, 10ft target

10 Kipping Knee to Chest

Into:

400/300m Row

Sweat:

500/450m Row or Ski

into:

3 Rounds

10 Burpees to Target

10 Ab Mat Sit Ups

Into:

500/450m Row or Ski

Accessory Work

3 Sets, For Quality:

20 Alternating Barbell Landmine Rotations , Light Load

100/100ft (30/30m) S ingle Arm Kettlebell Suitcase Carry , Heavy Load

10 Dual Kettlebell Turkish Sit-Ups , Light Load

Rest as needed between sets