CROSSFIT – Wed, Mar 22

Peak 180 – CROSSFIT

Warm-up

2 Sets, For Quality

200m Run

10 Alternating V-Ups

10 Deep Lunge Mountain Climber

:30sec Jump Rope

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

250m Row

Metcon

“The Gulch” (Time)

3 Rounds For Time:

1 Mile Run*

100 Double Unders

1000m Row

*Machine Subs*

1600m Row or Ski

3200m C2 Bike Erg

120/84 Cal Assault Bike

Scaling

-Run: 1000m

-Doubles: lesser reps (50) or 100 single unders

-Row: n/a
Time Domain: 35:00-40:00

Time Cap: 42:00

Triple 3 Re-Imagined, done in reverse order with the goal of completing under a challenging time cap. One reason we are doing this in reverse order and partitioned is to allow the time frame to be easily managed and those that will be capped to end on the dubs or row and not out on the run at the end of the class.

Primary Objective: Finish in under the cap

Secondary Objective: Hold the same splits from round 1 to round 3 across

Looking to stay at around 10k pace for the row and the run and maintain 3 sets or less on the double unders

Stimulus: Lactate Threshold

RPE 9/10

Core Ca$hout

4 Sets, For Quality

20 V-Ups

20 Russian Twists (over and back = 1)

20 Hollow Rocks

1:00 Forearm Plank Hold

R: 2:00 b/s

Goal is to complete each set AFAP