CROSSFIT – Thu, Sep 14

Peak 180 – CROSSFIT



6:00 minutes, For Quality

10 Bootstrap Squats

5/5 Pendulum Lunges

10 second Hollow Hold

10 second Arch Hold


Back Squat


Take 8:00 minutes to Build to

Back Squat

1 x 20 reps

Suggested % is 70% of 5RM

Extra Instructions / Points of Performance

Today, we want you to add 5-10lbs, 3-5 kg more than the load you completed last week. Remember, these reps need to be completed unbroken. As we’re going on week 4 of increasing load and the sets beginning to get challenging, please take your time building up to the desired working load. You want to ensure you prepare your body and mind properly for the load you need to complete.

Barbell Free

8:00 AMRAP

20 Goblet Squats

10 Calorie Bike, Any

50’ Lunges

10 Calorie Bike, Any

Rest :30 b/t Rounds


“The Influence” (2 Rounds for time)

Part A) 0:00-15:00 minutes

Complete For Time

1000m Run

80ft Single Arm Suitcase Walking Lunges 70/50lb

65/45 Calorie Assault Bike

40 GHD Sit-Ups or V-Ups

20 Goblet Squats 70/50lb

Time Cap: 15:00 minutes

Part B) @ 20:00 minute Mark

Complete For Time

800m Run

60 Air Squats

40 GHD Sit-Ups or 40 V-Ups

20/14 Calorie Echo Bike or 22/17 Calorie Assault Bike

Time Cap: 12:00 minutes (@ 32:00)

Extra Instructions / Points of Performance

Total Running Time Cap 32:00 minutes

Score = Combined Time of Both Parts (Wodify will do the math, simply put in your time for each part)

Primary Objective: Complete Part A in Sub 13:00 minutes

Secondary Objective: Compete Part B in

Stimulus: Leg Stamina / Midline Conditioning

RPE: 8/10

Alternate Variations

Level 2:

Dumbbell @ 50/35lb

Abmat Sit-Ups

Level 1:

Dumbbell @ 35/25lb

Abmat Sit-Ups

Masters 55+:

Dumbbell @ 50/35lb

Abmat Sit-Ups


As Prescribed

Accessory Work

Optional Accessories

3-4 Sets, For Quality

10 Banded Sissy Squat Leg Extension

10 Pike Overs

-Max Effort GHD Supine Hold

Rest as needed between sets