CROSSFIT – Tue, Aug 29

Peak 180 – CROSSFIT

Warm-up

Warm Up: 10:00 minute Cap

2 Sets, For Quality

:30 Jump Rope Practice

50ft Dual Kettlebell Bottoms Up Waiters Carry

5 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

10/10 Single Leg Hip Thrust off Bench

Weightlifting

Bench Press

Strength

Bench Press

Every 2:00 minutes, 4 Sets

Set 1: 5 @ 70%

Set 2: 5 @ 75%

Set 3: 5 @ 80%

Set 4: 5 @ 85%

Percentage is based on your 1rm Bench Press

Extra Instructions / Points of Performance

The focus today is to build up to a heavy set of 5 reps on the Bench Press today at 85% of your 1RM or somewhere around 90% of your 3RM from a couple weeks back. Create tension through the hips, lats, and back. Set your body and then proceed to actively bring the barbell to your chest then press through your hips and back as we raise the barbell back to extension

Barbell Free

Every 2:00 minutes, 4 Sets

15 Dual Dumbbell Floor Press

15 Banded Pull Aparts

Metcon

Metcon (Time)

“Patriarchy”

For Time:

50 Double Unders

9 Strict Handstand Push-Ups

50 Double Unders

12 Strict Handstand Push-Ups

50 Double Unders

15 Strict Handstand Push-Up

50 Double Unders

18 Strict Handstand Push-Ups

Extra Instructions / Points of Performance

Goal: 7:00-11:00 minutes

Time Cap: 14:00 minutes

Primary Objective: Achieving fastest overall time

Secondary Objective: Complete each set of Handstand Push-Ups in under 90 seconds

Stimulus: Shoulder Burn / Muscular Stamina

RPE: 6/10

Alternate Variations

Level 2:

For Time:

50 Double Unders

9 Box Pike Handstand Push-Ups

50 Double Unders

12 Box Pike Handstand Push-Ups

50 Double Unders

15 Box Pike Handstand Push-Ups

50 Double Unders

18 Box Pike Handstand Push-Ups

*Toes on Box

Level 1:

For Time:

100 Single Unders

9 Dual Dumbbell Push Press

100 Single Unders

12 Dual Dumbbell Push Press

100 Single Unders

15 Dual Dumbbell Push Press

100 Single Unders

18 Dual Dumbbell Push Press

Load: 35/25lb

Masters 55+:

For Time:

50 Double Unders

6 Strict Handstand Push-Ups

50 Double Unders

9 Strict Handstand Push-Ups

50 Double Unders

12 Strict Handstand Push-Up

50 Double Unders

15 Strict Handstand Push-Ups

Sweat:

Level 1

Accessory Work

Optional Accessories

4 Sets, For Quality:

12 Chest Supported Dual Dumbbell Rows

8-10 Hanging Around The World Knee Raise

8 Dual Dumbell Z-Press

Working on the obliques and shoulders here today to get things fired up.