CROSSFIT – Wed, Nov 15

Peak 180 – CROSSFIT

Warm-up

10:00, For Quality

10 Scapular Push-Ups

2 Wall Walks + 10 second Nose to Wall Hold

8/8 Single Arm DB Upright Rows

8 Dual DB Bicep Curl to Arnold Press

20 Plank Shoulder Taps

Weightlifting

Bench Press

Tempo Bench Press

Take 10:00 minutes to work up to a 5RM

Extra Instructions / Points of Performance

The tempo for each rep is 3 Seconds Down, 1 Second Pause, Xplode up, 1 Second Pause at the top of the rep. You must maintain this tempo for all sets of 5 & 5 reps.

(Tempo: 3-1-x-1)

Barbell Free:

AMRAP x 10:00 minutes

15 Dual Dumbbell Floor Press

10 S. DB Floor Pullover

15 Straight Arm Band Lat Push-Down

10/10 Gorilla Row

:25 Plank

Goal = 3 Rounds

Metcon

“Head over Heels” (Time)

4 Rounds, For Time

3 Wall Walks

12 Dual Dumbbell Thrusters @ 50/35lb

9/7 Strict Pull-Ups

Rest 1:00 minute between rounds

Score: Total Time

Time Domain / Objective / Stimulus

Goal: 13:00-15:00 minutes

Time Cap: 16:00 minutes

Primary Objective: Consistent times across all sets

Secondary Objective: Unbroken DB Thrusters

Stimulus: Upper Body Pulling and pushing Stamina

RPE: 9/10

Alternate Variations

Level 2:

3 Wall Walks

35/25lb

7/5 Strict Pull-Ups

Level 1:

3 Box Wall Walks

25/15lb

7/5 Strict Banded Pull-Ups

Masters 55+:

25ft Handstand Walk

35/25lb

7/5 Strict Pull-Ups

Sweat:

4 Rounds, For Time

5 Inchworm push-ups

12 Dual Dumbbell Thrusters

9/7 Band Strict Pull-Ups or 18/14 Ring Rows

Accessory Work

5 Sets, For Load:

8/8 Dual Dumbbell Bulgarian Split Squats

10 DB Pull-Overs

-Max Freestanding or Wall Supported Handstand Hold

Rest as needed between sets

Select a weight on both movements that allows you to go unbroken and maintain quality.