CROSSFIT – Wed, May 31

Peak 180 – CROSSFIT

Warm-up

4 Rounds, Continuous Rowing (4:00)

:30 Slow

:20 Moderate

:10 Fast

——

2 Sets for Quality

10 Down Dog Toe Taps

:20 Dual Kettlebell Overhead Hold

10 Bent Over Y-T-I

20 Bear Plank Pull Throughs

*Half class start on cardio, other half on 2 sets fq

Skill Review

Skill Progression (10-12:00)

Part a) Inverted Movement

*3 Perfect Deliberate Wall Walks

*1 Wall Walk + 20 Shoulder Taps

*Practice lateral walks along the Wall (wall facing)

*Kick up to wall then move hands closer to wall

*Kick up further away from wall and walk to wall

*5ft walks to wall

*practice partner handstand walks out on floor

Then..

Part b) Handstand Walk

Every 90 seconds, 3 Sets

50-100ft HS Walk

Non Skill Option

On a 10:00 clock, complete:

3:00 Cardio

Rest 1:30

2:00 Cardio

Rest 1:00

1:00 Cardio

Rest :30

:30 Cardio

Scaling for Handstand Walk

Level 2

Every 90 seconds, 5 Sets

3 Wall Walks + 20 Shoulder Taps on Final Rep

Level 1

:30 seconds Nose to Wall Handstand Hold or Practice walking along wall

Metcon

“Prank Sinatra” (AMRAP – Reps)

16:00 EMOM

min 1: 8 Strict Handstand Push-Ups

min 2: 22 Abmat Sit-Ups

min 3: 14/12 Calorie Row

min 4: Rest

*add 3/2 Calories on each round of the rower

Extra Instructions.

Repeat From, July 20th, 2021

With the reps increasing by 3/2 on the rower each round, this will become a potent dose by the final round.

Primary Objective: Complete all rounds on the Row

Secondary Objective: Complete all working sets unbroken

Stimulus: Muscular Endurance / Aerobic Capacity

RPE: 8/10

Score = final round of cardio!
Alternate Variations

Competitor:

16:00 EMOM

min 1: 15 Strict Handstand Push-Ups

min 2: 20 GHD Sit-Ups

min 3: 16/13 Cal Row

min 4: Rest

*add 3/2 Cal each minute to Rowl

Level 2:

16:00 EMOM

min 1: 5 Strict Handstand Push-Ups

min 2: 16 GHD Sit-Ups or 22 Abmat Sit-Ups

min 3: 12/10 Cal Row

min 4: Rest

*add 3/2 Cal each minute to Row

Level 1:

16:00 EMOM

min 1: 6 Box Handstand Push-Ups

min 2: 16 Abmat Sit-Ups

min 3: 9/7 Cal Row

min 4: Rest

*add 3/2 Cal each minute to Row

Masters 55+:

16:00 EMOM

min 1: 12 Dual Dumbbell Push Press 35/25lb

min 2: 16 V-Ups

min 3: 14/12 Cal Row

min 4: Rest

*add 3/2 Cal each minute to Row

Sweat:

16:00 EMOM

min 1: 12 Dual Dumbbell Push Press 35/25lb

min 2: 16 V-Ups

min 3 + min 4: 1:30 Cardio

Accessory Work

5 Sets For Quality

6-8 Chest Supported Trap 3 Raise 30×1 Tempo

6-8 Cuban Rotations 30×1 Tempo

10 Hollow Body Weighted Maltese Raise