CROSSFIT – Thu, May 4

Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality

:90 Row (45 ez, 30 mod, 15 hard)

10 Barbell Romanian Deadlift

10 Barbell Strict Press

5 Barbell Goodmornings

5 Barbell Squat Jumps

Load: 45/35lb

Weightlifting

Shoulder Press

8 minute EMOM

5 Strict Press 55-60%+ (Heavier than last week)

Percentage today is based off of your 1 rep max Strict Press

BB Free = 8 Dual Dumbbell Strict Press, heavier than last week

Deadlift

8 minute EMOM

3 Banded Deadlift @55% (green bands)

Percentage today is based off of your 1 rep max Deadlift

BB Free = 8 Dual Dumbbell Deadlift, heavier than last week

Metcon

“Bichon Frisé” (AMRAP – Rounds and Reps)

7:00 AMRAP

50/40 Calorie Row Buy-in

AMRAP in Remaining Time

7 Deadlifts 225/155lb

7 Bar Facing Burpees

Primary Objective: Complete 5+ Rounds

Secondary Objective: Finish the Row in 2:30 or Less

Stimulus: Posterior Chain / Anaerobic

RPE: 9/10
Alternate Variations

Competitor:

245/165lb

Level 2:

45/36 Calorie Row Buy-in

AMRAP in Remaining Time

7 Deadlifts 185/125lb

7 Bar Facing Burpees

Level 1:

40/32 Calorie Row Buy-in

AMRAP in Remaining Time

7 Deadlifts @ 50% of 1RM Deadlift

7 Bar Facing Burpees

Masters 55+:

40/32 Calorie Row Buy-in

AMRAP in Remaining Time

7 Deadlifts 155/105lb

7 Bar Facing Burpees

Sweat:

50/40 Calorie Row Buy-in

AMRAP in Remaining Time

7 Dual Dumbbell Deadlifts

7 Burpees

Load: Choice

Accessory Work

3 Sets, For Quality

8-10 Glute Ham Raise

40 second Sorenson Hold

100ft Sandbag Bear Hug Carry, Heavy

Rest as needed between sets