CROSSFIT – Tue, Apr 4

Peak 180 – CROSSFIT

Warm-up

8 minute EMOM (2x at Each)

Minute 1: 45 seconds cardio, jump rope, or shuttle sprint

Minute 2: 8/8 Single Arm Kettlebell Bottom Up Presses

Minute 3: 8 Beat Swings + 15-20 second Tuck L-Hang

minute 4: 20-30 second Nose to Wall Handstand Hold or Plank Hold

Weightlifting

Shoulder Press

Every 2:30 minutes, 5 Sets:

1 Pause Strict Press

2 Strict Presses

Pause the barbell at eye height then press through.

Starting weight for this complex should be at 70%

BB Free

Every 2:30 minutes, 5 Sets:

10 Tall Kneeling Dual DB Strict Press

10 Bent Over Dual DB/Plate Flies

10 Dual DB Upright Rows

Skill Review

Gymnastics Skill Session (Coaches Notes) – 10 Minutes

Kipping Handstand Push-Ups Progression

Non-Skill Option

10:00 AMRAP

10/8 Calorie Ski

10 T Push-Ups

10/8 Calorie Row

Metcon

“Tottenham Hotspur” (AMRAP – Rounds and Reps)

9:00 AMRAP

3 Bar Muscle-Ups

5 Handstand Push-Ups

7 Stick Over-Unders 24/20’’

Goal: 6+ Rounds

Stimulus: Upper Body Focused Muscular Endurance / Stamina

Primary Objective: Unbroken Movements

Secondary Objective: Best total score of rounds and reps

RPE: 7/10
Comp:

9:00 AMRAP

5 Bar Muscle-Ups

7 Strict Handstand Push-Ups

9 Stick Over-Unders 24/20’’

L2:

9:00 AMRAP

5 Pull-Ups

5 Box Piked Handstand Push-Ups

5 Stick Over-Unders 24/20’’

L1:

9:00 AMRAP

5 Jumping Pull-Ups

5 Dual Dumbbell Strict Press

10 Box Jumps to Highest Target

BB Free/Sweat:

9:00 AMRAP

3 Strict Banded Chest to Bar Pull-Ups

5 Dual Dumbbell Strict Press

10 Box Jumps to Highest Target