Peak 180 – CROSSFIT
Warm-up
2 Sets, For Quality
200m Run
10 Bird Dogs
10/10 Single Leg Glute Bridges
:20/:20 Side Plank Hold
10 Alt Hang DB Snatch
10 Lateral Skater Jumps
Metcon
“Bravo” (AMRAP – Reps)
20:00 EMOM
Min 1&2: 400m Run
Min 3: 15 Hang Power Snatch 75/55lb
Min 4: Max Burpee Box Jump Overs 24/20”
Min 5: Rest
Score = Total Reps of Burpee Box Jumps
Goal: 10-15 reps
Stimulus: Aerobic Capacity / Muscular Stamina
RPE: 8/10
Comp:
95/65lb
30/24”
L2:
65/45lb
24/20’’
L1:
300m Run
45/35lb
Max Burpee Box Step-Overs 24/20’’
BB Free:
300m Run
20 Alt DB Hang Snatch, Any Load
Max Burpee Box Step-Overs, Any Height
Accessory Work
Shoulder Specific Accessory Health
Part A)
4 Sets
7/7 Single Arm KB Z-Press
10 D ual DB Zottman Curls
Part B)
4 Sets
6-8 Cuban Rotations 40×1 Tempo
15 Banded Face Pulls