CROSSFIT – Thu, Sep 28

Peak 180 – CROSSFIT

Warm-up

Warm-Up (5:00-11:00)

2 Sets, for Quality (6:00 minutes)

:30 Wall Thoracic Extension Pulses

12 Banded Face Pulls

6/6 Single Arm Dumbbell Upright Row

12 Plank Walk Ups

Skill Transfer Exercises

Gymnastics Skills (17:00-27:00)

Every 2:00 minutes, 5 Sets

:30 seconds of Working Time Accumulating

Rest the remainder of the 2:00 minutes before getting back into the next set

Competitor

The Square Handstand Walk

Level 3:

Freestanding Handstand Plate Walks

Level 2 and Masters 55+

Handstand Plate Walks (Wall Supported)

Level 1:

Box Plate Walks

Extra Instructions / Points of Performance

Level 2 and 3: as prescribed

Level 1:

5 Reps @ 31×1 Tempo

Sweat Option

Every 2:00 minutes, 5 Sets

10/10 Single Dumbbell Plank Pull Throughs

10 Plank Jacks

Metcon

“Domino” (AMRAP – Reps)

Conditioning (35:00-50:00)

3:00 minutes On : 1:00 minutes Rest x 4 Sets

3 Wall Walks

15/12 Calorie Row

2 Wall Walks

15 Toes to Bar

1 Wall Walk

10 Alternating Dumbbell Hang Snatch @ 50/35lb

Extra Instructions / Stimulus

Pick Up Where You Leave Off

Primary Objective: Finish a Full Round Every 3:00

Secondary Objective: Maintain unbroken reps on the Toe to Bar and Wall Walks

Stimulus: Upper Body / Midline Conditioning

RPE: 8/10

Alternate Variations

Level 2:

Dumbbell 35/25lb

Level 1:

Dumbbell 25/15lb

Box Wall Walk

Masters 55+:

Dumbbell 35/25lb

Sweat:

4 Sets of the following:

3:00 minutes On : 1:00 minutes Rest

50 Single Unders

10 Calorie Row

50 Single Unders

15 Weighted Sit-Ups

10 Russian KB Swings

Accessory Work

Optional Accessories

4 Sets, For Quality

50/50ft (15m/15m) Single Arm Overhead Carry , For Load

20 Alternating V-Ups

:30/:30 second Paloff Press Hold