CROSSFIT – Wed, Jul 19

Peak 180 – CROSSFIT

Warm-up

Cardio Specific Warm-Up (8:00 minute Cap)

2 Sets, For Quality

1:00 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

Metcon

“Rowdy McRowface” (Time)

For Time:

2000m Run

1000m Row

1500m Run

750m Row

1000m Run

500m Row

*Machine Subs*

Run

Equal Distance Ski

4000-3000-2000 C2 Bike Erg

Row

Equal Distance Ski

60/42-45/30-30/21 Calorie Assault Bike

Extra Instructions.

Time Domain: 30:00-35:00 minutes

Time Cap: 40:00 Minutes

Today, we would like you to focus on increasing pace, which means descending splits throughout the workout. This should look like the run starting at 5:00/k or 8:03 mile and gradually accelerating to 4:00/k or 6:26/mile. The row should start at somewhere around 5k + 3sec/500m and descend to 5k -3sec/500m. The goal is to be disciplined on your pacing strategy today and really focus on how strong you can feel going into the final 1000m Run + 500m Row.

Primary Objective: Descending Splits

Secondary Objective: Completing the workout under the time cap

RPE: 7/10

Alternate Variations

Competitor:

Keep this Zone 2 and do not push the pace. Opposite of class and the goal here is to keep this conversational and see how well you can keep yourself in check

Level 2:

For Time:

1600m Run

800m Row

1200m Run

600m Row

800m Run

400m Row

Level 1:

For Time:

1200m Run

600m Row

800m Run

400m Row

400m Run

200m Row

Masters 55+:

As prescribed

Sweat:

As prescribed

Accessory Work

Optional Core Finisher Accessory *Repeat from a few months ago

For Time:

3-6-9-12-15-12-9-6-3

V-Ups

Russian Twist (over and back = 1)

Hollow Hold (sec=rep)

Goal: 8:00-12:00