CROSSFIT – Tue, Nov 21

Peak 180 – CROSSFIT

Warm-up

2-3 Sets, For Quality

1:00 minute Row

5 Burpees to Target

15-second Dead-Hang + 15-second Active Hang

1 “Barbell Complex”

“Barbell Complex”

3 High Hang Muscle Clean

3 Front Squats

3 Tall Cleans

3 Hang Squat Cleans

Metcon

“Baked Brie” (Time)

Every 8:00 minutes, 3 Sets, Complete the following:

40/32 Calorie Row

25 Wall Balls @ 20/14lb / 10/9ft target

15 Burpee Pull-Ups

10 Hang Squat Cleans 135/95lb

Score: Slowest Set

Time Domain / Objective / Stimulus

Primary Objective: Complete each round in under 6:00 minutes, Cap @ 7:00

Secondary Objective: Choose a movement to focus on and tackle that with a specific goal in mind. This can be unbroken Wall Balls, Unbroken Squat Cleans, or completing the Burpee pull-ups in under 90 seconds, etc.

Stimulus: Intervals / Chipper

RPE: 8/10

Machine Substitutions:

-Same Calorie for C2 Machine

-400m Run

-35/25 Calorie Assault Bike

Alternate Variations

Competitor:

40/32 Calorie Row

30 Wall Balls @ 20/14lb / 10/9ft target

20 Burpee Pull-Ups

10 Hang Squat Cleans 185/125lb

Level 2:

30/24 Calorie Row

20 Wall Balls @ 20/14lb / 10f/9t target

10 Burpee Pull-Ups

10 Hang Squat Cleans 95/65lb,

Level 1:

25/20 Calorie Row

20 Wall Balls @ 14/10lb / 10/9ft target

10 Burpee Jumping Pull-Ups

10 Hang Power Cleans, 45/35lb

Masters 55+:

30/24 Calorie Row

20 Wall Balls @ 20/14lb / 10ft target

10 Burpee Pull-Ups

10 Hang Squat Cleans 95/65lb

Sweat:

40/32 cals or Max cals in 2:30

25 Wall Balls or Dual DB Thrusters

15 Burpee Jumping Pull-Ups or Burpees to Target

10 Dual DB Hang Squat Cleans or AKBS

Load: Choice

Accessory Work

Optional Accessory Work

5 Sets, For Quality:

5/5 Weighted Pistol Box Step-Down, Moderate Load

10 Chest Supported Incline DB Rows, Moderate Load

20 Dual Dumbbell Wrist Curls, Light Load