CROSSFIT – Tue, May 16

Peak 180 – CROSSFIT

Warm-up

3 Sets For Quality

5 Inchworm Push-Ups

10 Alternating Down Dog Toe Taps

10 Alternating Deep Lunge Mountain Climbers

8/8 Pistol Box Step-Downs

10 second Ring Support Hold

Weightlifting

Back Squat

Take 12:00 minutes to hit a 3RM Back Squat

Then Complete Drop Sets in Next 8 minutes

1 x 3 @ 92% of your 3rm from above

1 x 4 @ 87% of your 3rm from above

1 x 5 @ 85% of your 3rm from above

Rest as needed between sets

BB Free

On a 20:00 Clock, Complete 4-5 Sets

12/12 Front Foot Elevated Split Squats

15 Dual DB or KB RDLs

50’ Walking Lunge

50’ Banded Side Step

Load: Choice

Metcon

“Curie” (Time)

For Time

15 Strict Handstand Push-Ups

20 Goblet Alternating Step-Ups 20”

10 Strict Handstand Push-Ups

20 Goblet Alternating Step-Ups 20”

15 Ring Dips

20 Goblet Squats

10 Ring Dips

20 Goblet Squats

Load: 53/35lb

Time Domain: 7:00-11:00 minutes

Time Cap: 12:00 minutes

Primary Objective: Complete the upper body pressing movements in 2 sets or less

Secondary Objective: Remain unbroken on the leg movements

Stimulus: Muscular Endurance / Interference/ Push Stamina

RPE: 7/10
Alternate Variations

Competitor:

20 Strict Handstand Push-Ups

20 Goblet Alternating Step-Ups 20”

15 Strict Handstand Push-Ups

20 Goblet Alternating Step-Ups 20”

20 Strict Ring Dips

20 Goblet Squats

15 Strict Ring Dips

20 Goblet Squats

Load: 70/53lb

Level 2:

15 Kipping Handstand Push-Ups

20 Goblet Alternating Step-Ups 20”

10 Kipping Handstand Push-Ups

20 Goblet Alternating Step-Ups 20”

15 Banded Matador Dips

20 Goblet Squats

10 Banded Matador Dips

20 Goblet Squats

Load: 44/26lb

Level 1:

15 Push-Ups

20 Alternating Step-Ups 20”

10 Push-Ups

20 Alternating Step-Ups 20”

3 Wall Walks

20 Goblet Squats

2 Wall Walks

20 Goblet Squats

Load: 35/18lb

Masters 55+:

10/10 Single Arm Dumbbell Push Press

20 Goblet Alternating Step-Ups 12”

10/10 Single Arm Dumbbell Push Press

20 Goblet Alternating Step-Ups 12”

15 Banded Matador Dips

20 Goblet Squats

10 Matador Dips

20 Goblet Squats

Load: 30/20lb

Sweat:

15 Push-Ups

20 Alternating Step-Ups 20”

10 Push-Ups

20 Alternating Step-Ups 20”

15 Dual DB Strict Press

20 Goblet Squats

10 Dual DB Strict Press

20 Goblet Squats

Load: 35/18lb

Accessory Work

Optional Accessories

Every 3:00 minutes, 5 Sets, Complete the following:

12-12-10-10-8 Hollow Body Dual Kettlebell Floor Press

8/8 Bulgarian Split Squats