CROSSFIT – Thu, Oct 26

Peak 180 – CROSSFIT

Warm-up

Warm-Up

2 Sets, For Qualty

30 second Bike

5/5 Single Arm Ring Row @ 2020 Tempo

10 Dual KB Deadlift

30 second Jump Rope

Metcon

“The Claw” (Time)

8 Sets, For Time

1 Legless Rope Climb 15/12ft

30 Double Unders

100ft (30m) Farmers Carry 70/53lb, (32/24kg)

12/9 Calorie Assault Bike

Rest 1:00 minute between ses

Time Domain / Objective / Stimulus

Goal = 2:00/ Set

This is a progression from last week’s EMOM, now in a “For Time” format with legless rope climbs! This should help you feel more confident and ready to tackle today’s workout.

Time Domain: 20:00-25:00

Time Cap: 30:00

Primary Objective: Goal is to complete each set in as close to 2:00 minutes as possible

Secondary Objective: Complete each bike in 30 seconds or less

Stimulus: Grip / Muscular Stamina

RPE: 8/10

**Machine Subs: 13/10 Calorie Bike Erg, Ski Erg, or Row, 150m Run Sprint or 6 x 25/25 Shuttle Run**

Alternate Variations

Level 2:

1 Rope Climb 15ft

15 Double Unders

100ft (30m) Farmers Carry 53/35lb, (24/16kg)

10/7 Calorie Assault Bike

Rest 1:00 minute between sets

Level 1:

1 Pull to Stand

60 Single Unders

100ft (30m) Farmers Carry 35/26lb, (16/12kg)

10/7 Calorie Assault Bike

Rest 1:00 minute between sets

Masters 55+:

1 Rope Climb 15ft

30 Double Unders

100ft (30m) Farmers Carry 53/35lb, (24/16kg)

10/7 Calorie Assault Bike

Rest 1:00 minute between sets

Sweat:

5 Band Assisted Chin-Ups

60 Single Unders

100ft (30m) Farmers Carry

12/9 Calorie Assault Bike

Rest 1:00 minute between sets

Accessory Work

Optional Accessories

4 Sets, For Quality

:30 Alternating Plank Hip Drops

8/8 Single Arm Turkish Sit-Ups

:30 Weighted Wall Sit