CROSSFIT – Wed, Jun 14

Peak 180 – CROSSFIT

Warm-up

2-3 Sets, For Quality

:30 second Jump Rope Practice

6/ 6 DB Single Leg Crossbody R DL 3111 Tempo

5 /5 DB Lateral Lu nge

8 DB Curl to Arnold P ress

20 Bear Plank Shoulder Tap s

Weightlifting

Deadlift

Strength Superset: Deadlift + Bench Press

Every 3:00 minutes, 5 Sets

Deadlift x 2.2.1 @ 80%+

+

Dual Dumbbell Bench Press x 15, Challenging, but Unbroken Load

BB Free

Every 3:00 minutes, 5 Sets

10 Dual Dumbbell Deadlifts, Moderate-Heavy Load

+

10 Dual Dumbbell Floor Press, Moderate Load*

*Non weighted option: Max Band-Assisted Push-Ups

Extra Instructions

We are looking to start our Deadlift 80% with the goal of increasing to something heavy for the day. For the Deadlift this should only be around 85%.

Metcon

“A Thundering” (Checkmark)

Every 2:00 minutes, 6 Sets, Alternating Stations (3/each)

Station 1: 50 Double Unders + 5 Wall Walks

Station 2: 20 Russian Kettlebell Swings 70/53lb + 15 Push Ups

Extra Instructions.

The focus today is to work on full body muscular stamina and challenge you to hold a pace that is out of your comfort zone. By turning this into an EMOM setting, we are dictating the pace and that pace is challenging, especially when repeated for 6 sets.

Primary Objective: Complete each station in 90 seconds or less

Secondary Objective: Remain Unbroken on each movement

Stimulus: Hinge Pattern Development / Upper Body Muscular Stamina

RPE: 8/10
Alternate Variations

Competitor:

Station 1: 60 Unbroken Double Unders + 6 Wall Walks

Station 2: 20 Dual Russian Kettlebell Swings 70/53lb + 15/10 Ring Push-Ups

Level 2:

Station 1: 30 Double Unders + 3 Wall Walks

Station 2: 20 Russian Kettlebell Swings 53/35lb + 10 Push-Ups

*at Parallel

Level 1:

Station 1: 50 single Unders + 3 Wall Walks

Station 2: 15 Russian Kettlebell Swings 35/26lb + 10 Push Ups

Masters 55+:

Station 1: 30 Double Unders + 3 Wall Walks

Station 2: 15 Russian Kettlebell Swings 53/35lb + 10 Push-Ups

Sweat:

Station 1: 50 Double Unders + 5 Wall Walks

Station 2: 20 Russian Kettlebell Swings + 10 Push Ups

Accessory Work

Every 3:00, 4 Sets

:30sec Weighted Sorenson Hold

15 Reverse Hyperextensions

100ft Sandbag Bear Hug Carry

Notes: Go as heavy as you can remain unbroken