CROSSFIT – Tue, Nov 14

Peak 180 – CROSSFIT

Warm-up

General Prep

10 PVC Passovers

10/10 PVC Around the Worlds

:30 Standing PVC Thoracic Extensions

:30 Loaded Bottom of Squat Hold

:30 Extended Plank Reverse Bridge

Into …

Specific Movement Prep

2 Sets, For Quality

3 BTN Snatch Grip Push Press

5 Overhead Squats

7/7 Back Rack Cossack Squats

9 Jumping Back Squats

90 second Row as (30 sec easy, 30 sec mod, 30 sec hard)

Weightlifting

Snatch

Every 2:00 minutes, 8 Sets

Pause Snatch Below Knee + Snatch

Set 1: 1 Pause Snatch Below Knee +1 Snatch reps @ 65%

Set 2: 1 Pause Snatch Below Knee +1 Snatch reps @ 70%

Set 3: 1 Pause Snatch Below Knee +1 Snatch reps @ 75%

Set 4: 1 Pause Snatch Below Knee +1 Snatch reps @ 80%

Set 5: 1 Pause Snatch Below Knee +1 Snatch reps @ 80%+

Snatches are not touch-and-go

Directly into…

Snatch Pull + Floating Snatch Pulls

Set 6: 1 Snatch Pull +3 Floating Snatch Pulls @ 85%

Set 7: 1 Snatch Pull +3 Floating Snatch Pulls @ 85%

Set 8: 1 Snatch Pull +3 Floating Snatch Pulls @ 85%

Percentages are based on your 1rm Snatch

Extra Instructions / Points of Performance

Remember, you will complete 1 Pause Below the Knee Snatch, aiming for a slight pause just below the knee cap before you execute the lift and then 1 Squat Snatch to follow. All reps are Squat Snatches

L2:

Low Hang Power Snatch + Overhead Squat

Rest 10 seconds

Squat Snatch

L1:

3 Position Hang Power Snatch + 2 Overhead Squats

Barbell Free:

Every 2:00 minutes, 8 Sets

Alt. Sets

Odd: 2/2 Half Kneeling Single KB/DB Turkish Get Up’s

:20 Max Band High Pulls

Ski in Remaining Time

Even: 4/4 S.A. R.KB Swings

:20 Max Band Strict Press

Jump Rope/Ski in Remaining Time

Metcon

“The Deep End” (5 Rounds for distance)

5 Sets, For Distance

1:00 Row for Max Meters

2:00 Rest b/s

Time Domain / Objective / Stimulus

This workout is supposed to be a sprint effort workout with the only focus being all-out efforts for 1:00 on the rower.

The goal today is to find another gear on the rower with the goal of increasing power output.

The real focus today should be on the ability to create a strong position from the catch all the way through the finish. This means leg drive, then moving with the body hinge, and finally finishing through the chest.

Primary Objective: Complete 300/270 + Meters on the Rower Each Set

Secondary Objective: Hold roughly the same amount of meters each set for all 5 sets. This takes some pacing understanding and knowledge about yourself

Stimulus: Anaerobic / Sprint / Machine Conditioning

RPE: 9/10

Alternate Variations

Competitor:

As prescribed

Level 2:

As prescribed

Level 1:

5 Sets

1:30 Row for Max Meters

1:30 Rest

*Focus here is on a smoother, stronger effort across all sets rather than a full-out sprint. This will help these athletes develop better mechanics and consistency across all sets.

Masters 55+:

As prescribed

Or

5 Sets

1:30 Row for Max Meters

1:30 Rest

Choice

Sweat:

5 Sets

1:00 Sprint Effort on Any Machine

:30 Rest b/s

Accessory Work

Optional Accessory Work

Part A)

6:00 minute EMOM

2 Hang Muscle Snatch + 2 Snatch Grip Push Press

Starting @ 40% of 1RM Snatch and increasing loads to heavy over the course of 8:00 minutes

Part B)

4 Sets

10 Bent Over Barbell Rows

Rest as needed

*increase loads from last week