CROSSFIT – Thu, Nov 9

Peak 180 – CROSSFIT

Warm-up

3 Sets, For Quality

:30 Jump Rope Practice

15 Banded Goodmornings

20 Alternating Bird-Dogs

10/10 Single KB B-Stance Deadlift

Weightlifting

Deadlift

Every 3:00, 3 Sets

(3-0-3-0) Tempo Deadlifts

10 Reps

Starting @55% of your 1RM and increasing the load each set

Extra Instructions / Points of Performance

The prescribed tempo for these reps today is 3 Seconds Up, No Pause at the top, 3 Seconds Down, No Rest at the bottom before transitioning into the consecutive rep.

The focus today is on both the concentric and eccentric phases to work through quality positions and create greater time under tension

Barbell Free:

AMRAP x 9:00

10 KB Sumo Deadlift High Pull

50’/50’ S.A. Suitcase Carry

10/10 Weighted Deadbugs

:30 Row @ Damper 10

Metcon

“Swing and Spin” (Time)

For Time

50 Double Unders to Start Each Set

10-20-30-40-50

American KBS 53/35lb

Time Domain / Objective / Stimulus

Goal: 6:00-8:00 minutes

Time Cap: 12:00 minutes

Primary Objective: Complete the KBS Unbroken through the round of 30 reps

Secondary Objective: Unbroken Double Unders

Stimulus: Posterior Chain / Muscular Stamina/ Grip

RPE: 8/10

Alternate Variations

Competitor:

70/53lb or Weighted Double Unders

*Choose either if you get into this one today

Level 2:

Russian KBS 53/35lb

25 Double Unders

Level 1:

75 Single Unders

Russian KBS 35/26lb

Russian KBS 35/26lb

Masters 55+:

American KBS 35/26lb

Sweat:

8/6 Calorie Ski or C2 Bike

10-20-30-40-50

Russian KB Swings

Accessory Work

Optional Accessories

For Quality:

2 Sets

50ft (15m) Dual KB Front Rack Carry

15 Dual DB Hammer Curls

50ft (15m) Dual KB Front Rack Carry

15 Behind the Back Barbell Wrist Curls

50ft (15m) Dual KB Front Rack Carry

-Max Dual KB Farmers Hold 70/53lb, (32/24kg)

Rest as needed between sets

Choice on Loads for Front Rack Carry