CROSSFIT – Wed, Jun 21

Peak 180 – CROSSFIT

Warm-up

8:00 minutes for Quality

:30 second Bike

8 Bootstrap Squats

:10 second hollow hold

:30 second Row

4 Inchworm Push-Ups

10-15 Double Unders or 20 Single Unders

Metcon

“Blazing Saddles” (Checkmark)

40 minute EMOM, Alternate each minute:

Minute 1: 9/7 Calorie Assault Bike + 10 Air Squats

Minute 2: 20 V-Ups or 15 GHD Sit-Ups

Minute 3: 9/7 Calorie Row + 9/7 Handstand Push-Ups

Minute 4: 50 Double Unders

Extra Instructions.

Focus: Volume accumulation and developing greater overall capacity. This workout should feel pretty steady state throughout. The idea is that this keeps you moving the entire time and will develop a good amount of mental fortitude as well as physical stamina. The overall volume here becomes a lot, but is spaced throughout the 40:00 minutes which will reduce the soreness felt in the following days.

Primary Objective: Complete Each Station with at least 12 seconds remaining in the minute

Secondary Objective: Complete the V-Ups unbroken.

Stimulus: Steady state muscular endurance / stamina

RPE: 8/10
Alternate Variations

Competitor:

Minute 1: 10/8 Calorie Assault Bike + 10 Air Squats

Minute 2: 20 GHD Sit-Ups

Minute 3: 10/8 Calorie Ski Erg + 9/7 Strict Handstand Push-Ups

Minute 4: 60 Double Unders

Level 2:

Minute 1: 8/6 Calorie Assault Bike + 10 Air Squats

Minute 2: 15 V-Ups or 12 GHD Sit-Ups

Minute 3: 9/7 Cal Row + 9 Dual Dumbbell Tall Kneeling Strict Press 35/25lb

Minute 4: 35 Double Unders

Level 1:

Minute 1: 7/5 Calorie Assault Bike + 10 Air Squats

Minute 2: 15 Abmat Sit-Ups

Minute 3: 8/6 Calorie Row + 9 Dual Dumbbell Tall Kneeling Strict Press 25/15lb

Minute 4: 75 Single Unders

Masters 55+:

Minute 1: 8/6 Calorie Assault Bike + 10 Air Squats

Minute 2: 15 Tuck-Ups

Minute 3: 9/7 Cal Row + 9 Dual Dumbbell Tall Kneeling Strict Press 30/20lb

Minute 4: 35 Double Unders

Sweat:

Minute 1: :40 second Machine + 10 Air Squats

Minute 2: 15-20 V-Ups

Minute 3: :30 second machine + 9 Dual Dumbbell Tall Kneeling Strict Press 50/35lb

Minute 4: 75 Single Unders

Accessory Work

4 Sets, For Quality:

1:00 Forearm Plank Hold

10 Dumbbell Seated Arnold Press, medium load

12 Prone Reverse Fly, light load

30 seconds hollow hold