Peak 180 – CROSSFIT

Warm-up

2Sets, For Quality

1:00 Cardio Choice (Easy pace)

15 Banded Goodmornings

6/6 Single Arm Ring Rows

:20/:20 Single Leg Glute Bridge Hold

:20/:20 Second Side Plank Hold

Weightlifting

Deadlift

Every 2:00 x 6 Sets

7 @ 70%

6 @ 75% x 2 Sets

5 @ 82% x 2 Sets

3 @ 87%

*TNG reps!!!!*

BB Free

Every 2:00 x 6 Sets

15 Dual KB Deadlifts

Max Calorie Row in Remaining Time

Metcon

“Doin’ Time” (AMRAP – Reps)

Every 1:15 until failure

10 Deadlifts, 225/155lb

8* Chest To Bar Pull-Ups

*C2B reps increase by 2 each set

Rep Breakdown for c2b:

R1 – 8

R2 – 10

R3 – 12

R4 – 14

R5 – 16

R6 – 18

R7 – 20

R8 – 22

Goal: 4+ Rounds

Cap: 8 rounds

Score: Total pull ups
Comp:

10 Deadlifts, 225/155lb

15 Chest To Bar Pull-Ups

*Pull-Ups stay the same the entire duration

L2:

10 Deadlifts, 185/125lb

8* Pull-Ups

*Pull-Ups reps increase by 2 each set

L1:

10 Deadlifts @ 40% of 1RM

8* Jumping Pull-Ups

*Jumping Pull-Ups reps increase by 2 each set

BB Free:

12 Dual DB Deadlifts

6* Strict/Band Assisted Pull-Ups

*Strict Pull-Ups reps increase by 2 each set

Accessory Work

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose