Peak 180 – CROSSFIT

Warm-up

Spend the first part of today’s Warm Up going through the following Mobility Exercises:

1:00 second Dead-Hang w/Feet Supported

1:00 Plate Overhead Opener

10/10 Shoulder CARs

:30/:30 second Crossbody Lat Stretch

into..

2 Sets, For Quality:

5/5 World’s Greatest Stretch

5/5 B-Stance Single Kettlebell Deadlifts , Moderate Load

5/5 Double Kettlebell Windmills, Light/Moderate Load

Metcon

“Pittie” (Time)

For Time:

60 Pull Ups

42 V-Ups

24 Dual Kettlebell Clean and Jerk 53/35lb

Rest 5:00 minutes

6 Rounds, For Time:

10 Pull Ups

7 V-Ups

4 Dual Kettlebell Clean and Jerk 53/35lb

Time Cap: Part A: 9 minutes / Part B: 9 minutes

Score: Time for each piece

Stimulus: Grip / Stamina / Part B: Anaerobic

RPE: Part A: 8/10, Part B: 7/10
Competitor:

60 Chest to Bar Pull Ups

48 Ghd Sit Ups

24 Dual Kettlebell Clean and Jerk 53/35lb

Rest 5:00 minutes

6 Rounds, For Time:

10 Chest to Bar Pull Ups

10 Ghd Sit-Ups

6 Dual Kettlebell Clean and Jerk 53/35lb

Level 2:

45 Pull-Ups

30 V-Ups

15 Dual Kettlebell Clean and Jerk 44/26lb

Rest 5:00 minutes

6 Rounds, For Time:

8 Pull Ups

6 V-Ups

4 Dual Kettlebell Clean and Jerk 44/26lb

Level 1:

30 Banded Strict Pull-Ups

30 Tuck Ups

10/10 Single Arm Kettlebell Clean and Jerk 35/18lb

Rest 5:00 minutes

6 Rounds, For Time:

6 Banded Strict Pull Ups

6 Tuck Ups

3/3 Single Arm Kettlebell Clean and Jerk 35/18lb

Sweat:

42 V-Ups

30 Strict Band-Assisted Pull-Ups

24 Dual Dumbbell Hang Clean and Jerk

Rest 5:00 minutes

6 Rounds, For Time:

7 V-Ups

5 Strict Band-Assisted Pull Ups

4 Dual Dumbbell Hang Clean and Jerk

Accessory Work

3 Sets, For Quality

10-15 Tall Kneeling Straight Arm Banded Lat Pull Down

10 Hollow Body Dual Kettelbell Floor Press

1:00 Forearm Plank Hold

Rest as needed between sets