CROSSFIT – Tue, Sep 26

Peak 180 – CROSSFIT

Warm-up

Warm-Up: 3:00-10:00

2 Sets, For Quality

200m Run

6/6 Single Arm Ring Rows

:12/:12 Single Arm Plank

:24 Glute Bridge March

:30 Bike

Metcon

“Upside Down” (AMRAP – Reps)

Conditioning (25:00-55:00)

10:00 minute AMRAP x 3 Sets

400 Run

10 Gymnastics Skill*

400 Run

20/14 Calorie Assault Bike

400 Run

-Max Renegade Rows in the Remaining Time

1:00 minute rest between AMRAPs

Load: 50/35lb

*Gymnastic Skill Options

Bar Pull Overs

Bar Muscle Ups

Chest to Bar Pull-Ups

Pull-Ups

Band-Assisted Pull-Ups

Ring Rows x 1.5 (15)

Extra Instructions / Points of Performance

Intent of the workout today is meant to be on the conditioning work with a little added skill work in there to keep the heart rate under control and add in some fun variants for you. Keep a steady pace and work to maintain the same pace from set 1 to 3.

Primary Objective: Have 1:00 minute on each set to work on Renegade Rows

Secondary Objective: Complete the Bar Pull-Overs in 90 seconds or less

Stimulus: Lactate Threshold / Upper Body Pulling Endurance

RPE: 7/10

C2 Machine Conversion

29/20 Calories

Alternate Variations

Level 2:

3 Sets

10:00 AMRAP

400 Run

Gymnastics Skill

400 Run

20/14 Calorie Assault Bike

400 Run

-Max Renegade Rows in the Remaining Time

1:00 minute rest between AMRAPs

Load: 35/25lb

Level 1:

400 Run

10 Gymnastics Skill

300 Run

15/11 Calorie Assault Bike

200 Run

-Max Renegade Rows in the Remaining Time

1:00 minute rest between AMRAPs

25/15lb

Masters 55+:

400 Run

10 Gymnastics Skill

400 Run

20/14 Calorie Assault Bike

400 Run

-Max Renegade Rows in the Remaining Time

1:00 minute rest between AMRAPs

Load: 35/25lb

Sweat:

400 Run

15 Ring Rows

400 Run

20/14 Calorie Assault Bike

400 Run

-Max Renegade Rows in the Remaining Time

1:00 minute rest between AMRAPs

Accessory Work

Optional Accessories

Part A)

5 Sets, For Load + Max Reps

3-5 Weighted Strict Pull-Ups

Rest 30 seconds

-Max Unbroken Strict Pull-Ups @ 20×1 Tempo

Rest 2:00 minutes

Level 2:

5 Sets, For Quality

3 Eccentric Pull-Ups (5 second negative)

Rest 30 seconds

Max Unbroken Ring Rows @ Parallel

Rest 2:00 minutes

Level 1:

5 Sets, For Quality

Max Chin Over Bar Hold

Rest 30 seconds

10-12 Ring Rows @ 45 Degree Angle

Rest 2:00 minutes

Part B)

4 Sets

10 Dumbbell Preacher Curls

15 Bent Over Reverse Flys