CROSSFIT – Tue, Jul 18

Peak 180 – CROSSFIT

Warm-up

Warm Up: 10:00 minute Cap

2 Sets, For Quality

:45 Cardio Choice (Ski or Row Prefered)

5 Inchworm Push-Ups

5/5 Half Kneeling Bottoms Up Single Arm Kettlebell Strict Press , light

25/25ft (10/10m) Dual Kettlebell Bottoms Up Waiters Walk , light

:10 second Ring Support Hold + :10 second bottom of Dip Hold

Weightlifting

Bench Press

Strength

Bench Press

Every 2:30 minutes, 5 Sets:

3 reps

Starting @ 75% of your 1rm Bench Press and increasing the load each set aiming to establish a heavy triple for the day . A goal percentage would be to finish on 85% of your 1rm Bench Press.

Extra Instructions / Points of Performance

Focus about engaging your mid back and lats as be bring the barbell down to the chest to provide a strong base of support to then press the barbel back up with a firm punch to extension.

BB Free

Every 2:30 minutes, 5 Sets:

10 Dual Dumbbell Bench Press

10 Dual Dumbbell Lying Chest Fly

:30 Row @ Damper 10

Metcon

“Stretch Armstrong” (Time)

4 Rounds for Time

10 Power Snatch 95/65lb

5 Wall Walks

15/10 Strict Ring Dips

Rest 1:00 minute between sets

Extra Instructions:

Goal: 2:00 minutes/round

Total Running Time: Sub 11:00 minutes

Time Cap: 15:00

Primary Objective: Consistent pacing across all sets. Fatigue will build and the Wall Walks will get more and more challenging on each round as the arms get fatigued and heart rate elevates.

Secondary Objective: Unbroken Power Snatch Reps

Stimulus: Upper Body Interference / Shoulder Burn

RPE: 8/10

Alternate Variations

Competitor:

4 Rounds for Time

10 Power Snatch 115/75lb

5 Wall Walks

15/10 Strict Ring Dips

Rest 1:00 minute between sets

Level 2:

4 Rounds for Time

10 Power Snatch 75/55lb

3 Wall Walks

10/7 Ring Dips

Rest 1:00 minute between sets

Level 1:

4 Rounds for Time

10 Hang Power Snatch 45/35lb

3 Scaled Wall Walks

10/7 Ring Push-Ups

Rest 1:00 minute between sets

Masters 55+:

4 Rounds for Time

10 Power Snatch 75/55lb

3 Wall Walks

15/10 Ring Push-Ups

Rest 1:00 minute between sets

Sweat:

4 Rounds for Time

20 Alternating Dumbbell Snatch

20 Mountain Climbers

20 Banded Tricep Extension

10 Calorie Ski b/t Sets

Accessory Work

Optional Accessories

4 Rounds, For Quality:

6/6 Bird-Dog Rows

6/6 Single Arm Dumbbell Bench with Iso Extension Hold

20 Pike Shoulder Taps

Rest: 2 minutes between sets

Today we want to incorporate concentric, static and mobility exercises. A full range of movement in your shoulders, along with strengthening. If you can achieve more stable positions, you will be more efficient in your workouts. Not to mention, this joint deserves to be cared for and strengthened in all its angles.