CROSSFIT – Tue, Sep 19

Peak 180 – CROSSFIT

Warm-up

Specific Warm-Up (5:00-17:00)

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups

minute 3: “Barbell Complex”

minute 4: Rest and add a little weight to the barbell

“Barbell Complex”

3 High Hang Muscle Clean

3 Hang Power Clean

3 Push Press

3 Front Squat

3 Split Jerk

Each round decrease by 1 rep on each movement and add a little load

Barbell Free = 2xdumbells

Weightlifting

Clean Complex (5 Rounds for weight)

Weightlifting (25:00-40:00)

“Clean and Jerk Complex”

Every 3:00 minutes, 5 Sets

High Hang Squat Clean + Split Jerk

Hang Squat Clean + Split Jerk

Squat Clean + Split Jerk

Starting @ 70% of 1RM Clean and Jerk, Building over 5 Sets

*Not TnG

Rest as needed between sets w/ in the 3:00 window

Extra Instructions / Points of Performance

“1 set consists of 6 reps”

Building to no higher than 80% of 1RM

Our main emphasis is on technique refinement. Because the percentages are lower this week, our goal is to achieve a perfect success rate in all your lifts. If you find the first three reps moving slower than usual, don’t hesitate to lighten the load. We’re prioritizing bar speed and control, so adjust as needed to maintain those crucial aspects of your lifts. Your precision and form are key this week.

Level 2:

High Hang Power Clean + Split Jerk

Hang Power Clean + Front Squat + Split Jerk

Clean and Jerk

Level 1:

Every 3:00 minutes, 5 Sets

High Hang Power Clean

Hang Power Clean

2 Front Squats

2 Split Jerks

*For the Split Jerks Pause in the Catch for 2 seconds on the final rep of each set

Barbell Free:

Every 3:00 minutes, 5 Sets

10/10 Single Arm/Single Dumbbell Power Cleans

15 Single Dumbbell Goblet Squats

10/10 Single Arm Shoulder to Overhead

Option for active rest on any cardio machine

Metcon

Metcon (Time)

Conditioning (45:00-55:00)

“Barra Bellaā€¯

For Time

10-8-6-4-2

Deadlifts

Hang Power Cleans

Shoulder to Overhead

Load: 155/105lb

Extra Instructions / Points of Performance

Primary Goal: 5:00-7:00 minutes

Time Cap: 10:00 minutes

Primary Objective: Attain best possible

Secondary Objective: Hang Power Cleans: Focus on an explosive hip extension and a quick pull under the bar

Stimulus: Barbell Cycling / Grip / Posterior Chain

RPE: 8/10

Alternate Variations

Level 2:

115/75lb

Level 1:

Romanian Deadlifts

Hang Power Cleans

Push Press

Load: 75/55lb

Masters 55+:

115/75lb

Sweat:

For Time

10-8-6-4-2

Dual Dumbbell Deadlifts

Dual Dumbbell Hang Power Cleans

Dual Dumbbell Shoulder to Overhead

10/7 Calorie Assault Bike b/t Rounds

Accessory Work

Optional Accessories

Strict Handstand Push-Up Development

Part A)

Level 3:

3 (sets) x 50% of Max Unbroken reps

Rest as needed between sets

Level 2:

3 x 50% of Max Unbroken Reps

Complete with an Abmat & Plate

Rest as needed between sets

Level 1:

3 x 50% of Max Unbroken Reps

Complete in Box Pike Position

Rest as needed between sets

Once you complete the above percentage work, please then complete the Accessory work below:

Part B)

Level 3 & 2:

2 Sets, For Quality:

40 Second Wall Supported Handstand Hold

20 Banded Tricep Extensions

Rest as needed between sets

Level 1:

2 Sets, For Quality:

20 Second Wall Supported Handstand Hold

30 Banded Tricep Extensions