Peak 180 – CROSSFIT

Warm-up

3 Sets, For Quality:

:60 Jump Rope Practice

8/8 Single Arm Ring Row

10 90/90 Hip Rotations

:20/:20 Side Plank

Skill Review

4 Sets, For Quality (2:30/round – 10:00 total)

1:00 Max Strict Pull-Ups 31×1 Tempo

Rest 30 seconds

1:00 Max Perfect Push Ups 31×1 Tempo

Rest 30 seconds

Metcon

“Horton” (Distance)

4:00 AMRAP x 3 Sets, For Distance

10 Strict Handstand Push-Ups

20 Renegade Rows 50/35lb

100 Double Unders

-Max Distance Farmers Carry in Remaining Time 70/53lb

Rest: 2:00 minutes between sets

Score = Total Distance (meters)Farmers Carry

Stimulus: Shoulder Stamina/ Endurance

Primary Objective: Compete all work to the farmers carry in 3:00 or less

Secondary Objective: stay unbroken for the farmers carry

RPE 7/10
Comp:

10 Strict Deficit Handstand Push-Ups 2.5/1’’

20 Renegade Rows 70/50lb

50 Crossovers

-Max Distance Farmers Carry in Remaining Time 70/53lb

L2:

10 Box Pike Strict Handstand Push-Ups

20 Renegade Rows 50/35lb

50 Double Unders

-Max Distance Farmers Carry in Remaining Time 53/35lb

L1/Sweat:

10 Dual DB Strict Press

20 Renegade Rows

100 Single Unders

-Max Distance Farmers Carry in Remaining Time

Rest: 2:00 minutes between sets

Load: Choice

Accessory Work

3 Sets, For Quality

10-15 Dumbbell Chest Flys

10-15 Dumbbell Skull Crushers