Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality:

10 I, Y, T’s, Light Fractional Plates

5/5 World’s Greatest Stretch

25’/25’ Lateral Banded Monster Walk s

then complete:

5 Sets:

:15 seconds on :45 seconds off

Max Air Squats

*Looking for maximum speed on these reps. It doesn’t matter if Range of Motion is a little off, it is about the speed of the movement

Metcon

“Brentwood” (Time)

4 Sets, Each for Time

5/3 Ring Muscle Up

7 Burpee Box Jump Overs 24/20”

12/9 Cal Assault Bike*

7 Burpee Box Jump Overs 24/20”

5/3 Ring Muscle Up

Rest 2:00 minutes between sets

*Machine Subs*

15/12 Cal C2 Machine

200m Run

Time Cap: 22:00

Goal: sub 3:30 minutes for each set

Score: Fastest completed set

Anaerobic / Muscular Stamina

RPE: 8/10

Primary Objective: Treat each interval with your best output

Secondary Objective: Unbroken Muscle-Ups/Gymnastics
Comp:

4 Sets, Each for Time

7/5 Ring Muscle Up

9 Burpee Box Jump Overs 24/20”

15/12 Cal Assault Bike*

9 Burpee Box Jump Overs 24/20”

7/5 Ring Muscle Up

Rest 2:00 minutes between sets

*18/15 Cal C2 Machine

L2:

4 Sets, Each for Time

9 Chest to Bar Pull-Ups

7 Burpee Box Jump Overs 24/20”

12/9 Cal Assault Bike

7 Burpee Box Jump Overs 24/20”

9 Chest to Bar Pull-Ups

Rest 2:00 minutes between sets

L1:

4 Sets, Each for Time

9 Strict Banded Pull-Ups

7 Burpee Box Step-Ups 24/20”

9/6 Cal Assault Bike*

7 Burpee Box Step-Ups 24/20”

9 Strict Banded Pull-Ups

Rest 2:00 minutes between sets

*12/9 Cal C2 Machine

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations