CROSSFIT – Tue, Aug 1

Peak 180 – CROSSFIT

Warm-up

Warm-Up : 10:00 minute Cap

2 Sets, For Quality

1:00 minute Cardio Choice

:15 second Dead-Hang + :15 second Active Hang

8 Inchworm Push-Ups

50ft Dual Kettlebell Bottoms Up Waiters Walk

10 Alternating V-Ups

Weightlifting

Push Press (3 Push Press, starting @ 75% and building to a 3RM)

Strength

Every 2:00 minutes, 5 Sets

3 Push Press, starting @ 75% and building to a 3RM

Extra Instructions / Points of Performance

Work on the vertical dip and drive. Dip through the heels and press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead. We can sub a strict press or single arm DB strict press in order to limit overextension of the spine.

BB Free

Every 2:00 minutes, 5 Sets

10/10 Landmine Presses

*High Plank Hold in Remaining Time*

Metcon

“French Toast” (AMRAP – Reps)

3 Sets: For Max Reps

A) 2:00 minute AMRAP

15/12 Calorie Assault Bike

Max Toe to Bar

Rest 1:00 minutes

B) 2:00 minute AMRAP

20/16 Calorie Row

Max Strict Handstand Push-Ups

Rest 1:00 minutes

Half class to start on AMRAP A, half on AMRAP B!

HSPUS to be done not under the rig!

Extra Instructions:

The focus today is on aerobic stamina and gymnastics muscular endurance. The goal with this piece is to push your ability to hit a machine at a higher effort, then work right into big sets on a gymnastics component. Maintaining tension and good breathing mechanics is paramount today.

Primary Objective: Complete 10+ Reps / Gymnastics Exercise

Secondary Objective: Complete each machine in sub 1:00 minute

Stimulus: Glycolytic / Muscular Stamina

RPE: 8/10

Score: Total Reps

Alternate Variations

Competitor:

3 Sets: For Max Reps

2:00 minute AMRAP

18/14 Calorie Assault Bike

Max Toe to Bar

Rest 1:00 minutes

2:00 minute AMRAP

22/17 Calorie Row

Max Strict Handstand Push-Ups

Rest 1:00 minutes

Level 2:

3 Sets: For Max Reps

2:00 minute AMRAP

12/9 Calorie Assault Bike

Max Knees to Elbow

Rest 1:00 minutes

2:00 minute AMRAP

18/15 Calorie Row

Max Pike Handstand Push-Ups

Rest 1:00 minutes

Level 1:

3 Sets: For Max Reps

2:00 minute AMRAP

9/6 Calorie Assault Bike

Max Abmat Sit-Ups

Rest 1:00 minutes

2:00 minute AMRAP

15/12 Calorie Row

Max Tall Kneeling Dual Dumbbell Press 25/15lb

Rest 1:00 minutes

Masters 55+:

3 Sets: For Max Reps

2:00 minute AMRAP

12/9 Calorie Assault Bike

Max Toe to Bar

Rest 1:00 minutes

2:00 minute AMRAP

18/15 Calorie Row

Max Strict Handstand Push-Ups

Rest 1:00 minutes

Sweat:

3 Sets: For Max Reps

2:00 minute AMRAP

1:00 Assault Bike

Max Weighted V-Ups

Rest 1:00 minutes

2:00 minute AMRAP

1:00 Row

Max Dual Dumbbell Floor Press

Rest 1:00 minutes

Accessory Work

Optional Accessories

3 Sets, For Quality

:15 second Extended GHD Supine Hold

:20/:20 second Single Arm Ring Plank

8 Cuban Press