CROSSFIT – Wed, Oct 18

Peak 180 – CROSSFIT

Warm-up

Warm-Up

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 12-14 Alternating Single Arm Kettlebell Swings

minute 3: “Barbell Complex”

minute 4: Rest and add a little weight to the barbell

“Barbell Complex”

3 Hang Muscle Snatch

3 Overhead Squat

3 Hang Squat Snatch

Each round decrease by 1 rep on each movement and add a little load

Weightlifting

Snatch

“The Snatch Complex”

Every 3:00, 5 Sets

Snatch

Overhead Squat

Hang Snatch

Overhead Squat

Snatch

Start @ 60% of 1RM Snatch

Extra Instructions / Points of Performance

L2:

Every 3:00, 5 Sets

Power Snatch

Overhead Squat

Hang Squat Snatch

Overhead Squat

Power Snatch

L1:

Every 3:00, 5 Sets

High Hang Power Snatch

Overhead Squat

Hang Power Snatch

Overhead Squat

Low Hang Power Snatch

Overhead Squat

Barbell Free:

Every 3:00, 5 Sets

10 Banded Face Pulls

10 Banded Pull Throughs

20 Plank Jacks

10 Calories, Any

Metcon

“The Hurricane” (Time)

For Time:

21/15 Calorie Assault Bike

21 Power Snatches 75/55 lb (34/25 kg)

15/11 Calorie Assault Bike

15 Power Snatches 75/55 lb (34/25 kg)

9/7 Calorie Assault Bike

9 Power Snatches 75/55 lb (34/25 kg)

15/11 Calorie Assault Bike

15 Power Snatches 75/55 lb (34/25 kg)

21/15 Calorie Assault Bike

21 Power Snatches 75/55 lb (34/25 kg)

Last tested on 8/15/23

Extra Instructions / Stimulus

Time Cap: 15:00

Goal: 8:00-13:00

The real challenge of this workout begins after the set of 9, so make sure to conserve your energy for the second half. The snatches are light enough for you to aim for completing each set in less than 2 breaks. With this load, a hybrid version of a muscle snatch and power snatch is often utilized, possibly try this in your warm up. Focus on pacing yourself and strategizing for a strong finish to achieve your best performance in this workout.

Primary Objective: Complete within the time cap

Secondary Objective: Complete each set of snatches in less than 2 breaks

Stimulus: Aerobic Power / V02 Max / Barbell Cycling

RPE 9/10

Machine Subs

21 Calorie Assault Bike = 30 Calorie C2 Machine

15 Calorie Assault Bike = 11 Calorie C2 Machine

11 Calorie Assault Bike = 15 Calorie C2 Machine

9 Calorie Assault Bike = 13 Calorie C2 Machine

7 Calorie Assault Bike = 10 Calorie C2 Machine

Alternate Variations

Competitor:

95/65lb, (43/30kg)

*Try to complete in the same time you did at lighter load week 1

Level 2:

For Time:

15/11 Calorie Assault Bike

15 Hang Power Snatches

12/9 Calorie Assault Bike

12 Hang Power Snatches

9/7 Calorie Assault Bike

9 Hang Power Snatches

12/9 Calorie Assault Bike

12 Hang Power Snatches

15/11 Calorie Assault Bike

15 Hang Power Snatches

Load: 45/35lb, (20/15kg)

Level 1:

For Time:

15/11 Calorie Assault Bike

15 Hang Power Snatches

12/9 Calorie Assault Bike

12 Hang Power Snatches

9/7 Calorie Assault Bike

9 Hang Power Snatches

12/9 Calorie Assault Bike

12 Hang Power Snatches

15/11 Calorie Assault Bike

15 Hang Power Snatches

Load: 45/35lb, (20/15kg)

Masters 55+:

For Time:

15/11 Calorie Assault Bike

15 Hang Power Snatches

12/9 Calorie Assault Bike

12 Hang Power Snatches

9/7 Calorie Assault Bike

9 Hang Power Snatches

12/9 Calorie Assault Bike

12 Hang Power Snatches

15/11 Calorie Assault Bike

15 Hang Power Snatches

Load: 75/55lb, (34/25kg)

Sweat:

Replace Barbell with 1-2 Dumbbell(s) or AKBS

Accessory Work

Optional Accessories

3 Sets, For Quality

15/15 Banded Terminal Knee Extensions

10/10 Single Leg GHD Hip Extensions

100ft Reverse Sled Drags