CROSSFIT – Thu, Sep 21

Peak 180 – CROSSFIT

Warm-up

Warm-Up (5:00-15:00)

10:00 minutes, For Quality

200m Run

5/5 Quadruped Thoracic Rotations

:20 Second Extended Reverse Plank Bridge

20 Plank Shoulder Taps

5 Step-Down Box Jumps

Weightlifting

Bench Press

Strength (20:00-30:00)

Bench Press

Take 10 minutes to Establish a 5RM

Extra Instructions / Points of Performance

Level 2 and 3: as prescribed

Level 1:

Every 2:00 minutes, 5 Sets

5 Reps @ 31×1 Tempo

Barbell Free

10:00 AMRAP

12 Dual Dumbbell Bench Press, Moderate

12 Dual Dumbbell Chest Flys, Light

Banded Face Pulls (center rig/away from benches)

Metcon

“Push” (Time)

Conditioning (40:00-58:00)

3 Sets, For Time

400m Run

16 Bench Press 135/95 lb

10 Burpee Box Jump Overs 24/20”

Rest 1:00 minute between sets

Extra Instructions / Stimulus

Time Cap: 18 minutes (including rest)

Goal: 12:00-16:00 minutes

Score: Total Running Time

Primary Objective: Increase effort across sets, slowest set to be round 1.

Secondary Objective: Bench Press: Complete each set within two sets or less

Stimulus: Upper Body Press / Stamina

RPE: 7/10

Stagger heats by ~ 2:00 to avoid back-up on the benches; alternatively those who do not wish to share can opt for floor press!

Alternate Variations

Level 2:

95/65lb

Level 1:

Dumbbell Bench Press 30/20lb

Burpee Box Step-Overs Allowed

Masters 55+:

115/75lb

Burpee Box Step-Overs Allowed

Sweat:

Sub Dumbbell Bench Press

Burpee Box Step-Overs Allowed

Accessory Work

Optional Accessories

3-4 Sets, For Quality:

10-12 Dual Dumbbell Upright Rows

10-12 Dumbbell Seated Overhead Tricep Extension

10-12 Lu Raises

10-12 Each Leg, Side Plank Clamshell

Rest as needed between sets

Select loads that will allow you to complete each set unbroken