CROSSFIT – Wed, Aug 23

Peak 180 – CROSSFIT

Warm-up

Warm-Up:

8:00 minutes, For Quality

:30 seconds Jumping Rope

10 Cossack Squats

20 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridge w/Pause

:30 second Alternating Dead-Bugs

Weightlifting

Strength: 12:00 minute Clock

Barbell Back Rack Stationary Reverse Lunge

1 x 10/10 @ 65%

1 x 8/8 @ 70%

2 x 6/6 @ 75%

Rest 2:00 minutes between sets

Percentage is based on the 10rm Lunge you achieved last week.

*Superset with :30 second Wall Facing Handstand Hold or Freestanding Handstand Hold

Barbell Free

Front Foot Elevated Split Squats

4 Sets of 10/10

*Superset with :30-1:00 Plank Hold

Extra Instructions / Points of Performance

The barbell will stay in the rack. We will set-up like we are doing a Back Squat and then keep the chest tall and then reverse step with the right leg and step back feet together. Perform all reps on the right leg and then all reps on the left leg. Focus to flex the belly and pull the leg back up to the start position in order to use more of the glutes and hamstrings in this exercise. Dual DB Reverse Lunges, Barbell Front Rack Reverse Lunges, or Goblet Reverse Lunges.

Back Rack Lunge

1 x 10/10 @ 65%

1 x 8/8 @ 70%

2 x 6/6 @ 75%

Metcon

“Trampoline” (Time)

3 Rounds for Time

25 Weighted Sit-Ups 20/14lb

25 Wall Balls 20/14lb

75 Double Unders

Extra Instructions:

Goal: 11:00-15:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Complete each movement in 2 sets or less

Secondary Objective: Complete each round in under 4:00 minutes

Stimulus: Midline / Shoulder Stamina

RPE: 8/10

Alternate Variations

Level 2:

3 Rounds for Time

25 Weighted Sit-Ups 20/14lb

20 Wall Balls 20/14lb

60 Double Unders

Level 1:

3 Rounds for Time

25 Weighted Sit-Ups 14/10lb

25 Wall Balls 14/10lb,

100 Single Unders

Masters 55+

3 Rounds for Time

25 Weighted Sit-Ups 20/14lb

20 Wall Balls 20/14lb

60 Double Unders

Sweat:

3 Rounds for Time

25 Weighted V-Ups

25 Dual Dumbbell Thrusters 25/15lb

100 Single Unders

Accessory Work

Optional Accessories

4 Sets, For Quality

:18/:18 Second Copenhagen Plank

:15/:15 Side Ring Plank

12-15 Ring Hamstring Curls