CROSSFIT – Wed, Nov 29

Peak 180 – CROSSFIT

Warm-up

8:00 minute EMOM

min 1: 40 second Row or Bike

min 2: 10 Ring Rows

min 3: 20 Bear Plank Shoulder Taps

min 4: 10 Dead-Bugs

Metcon

“Flow State” (AMRAP – Rounds and Reps)

30:00 minute AMRAP

12/9 Calorie Assault Bike

10/8 Strict Pull-Ups

200ft Farmers Carry 53/35lb

10/8 Cal Row

10/8 Push-Ups
Time Domain / Objective / Stimulus

Goal: 6+ Rounds

Primary Objective: Consistent Pace

Secondary Objective: Unbroken on the Gymnastics and Farmers Carry

Stimulus: Aerobic Endurance + Muscular Stamina

RPE: 6/10

Machine Substitutions:

Bike or Row for 150m Run

Bike or Row = 12/9 Calorie C2 Bike or Ski Erg

Alternate Variations

Level 2:

10/8 Cal Assault Bike

10/8 Strict Banded Pull-Ups

200ft Farmers Carry 44/26lb

9/7 Cal Row

10/8 Push-Ups

Level 1:

9/7 Cal Assault Bike

8 Toenail Spot Pull-Ups or Band Assisted

200ft Farmers Carry 44/26lb

9/7 Cal Row

10/8 Banded Push-Ups

Masters 55+:

Same as Level 2

Sweat:

As Prescribed

Can Do Band Assisted Pull Ups and Push Ups

Accessory Work

Optional Accessories

3 Sets, For Quality

10-12 Behind the Back Barbell Wrist Curls

10 x Hammer Curl + Bicep Curl to Arnold Press

15-20 Banded Tricep Pressdowns