Peak 180 – CROSSFIT Warm-up WARMUP (5:00-13:00) 8:00 minute EMOM, Alternating Each minute minute 1: Choice Machine minute 2: 10 Hollow Rocks + 10 second Hollow Hold minute 3: Choice Machine minute 4: 2 Wall Walks (or 2 Inchworm Push-Ups) + 10-15 second Hold Focus here is just to prime things and get some blood flow to the muscle groups we are using today prior to going through specific movement prep for the day Metcon “Long Distance Romance” (Time) Partner Conditioning (20:00-50:00) For Time: Buy-In: 800m Run, Together —-Split Work Evenly—- 100 Weighted Partner Medball Sit-Ups 20/14lb 100 Burpees 100 Partner Medball Russian Twists 100 Push-Ups —- Cash-Out 2,000m Row, Split Every 250m Extra Instructions For the Medball Core Movements, both partners are doing the movement, but only one partner is completing the movement with the medball and the ball is passed off each rep, so that the medball is...Read more

Peak 180 – CROSSFIT Warm-up WARMUP (5:00-17:00) 12:00 minute EMOM, Alternating Movements minute 1: Choice Cardio minute 2: 10 Bar or Ring Kip Swings + 10 Alternating Single Arm Kettlebell Swings minute 3: “Barbell Complex” minute 4: Rest and add a little weight to the barbell “Barbell Complex” // BB Free 3 Hang Muscle Snatch // 3 KB RDLs 3 Snatch Grip Push Press // 3 RKBS 3 Low Hang Power Snatch // 3 KB High Pulls Each round decrease by 1 rep on each movement and add a little load Weightlifting Power Snatch Weightlifting (22:00-34:00) Power Snatch Every 2:00 minutes, 6 Sets Set 1: 7 Reps @ 60% Set 2: 6 Reps @ 65% Set 3: 5 Reps @ 70% Set 4: 4 Reps @ 75% Set 5: 3 Reps @ 80% Set 6: 2 Reps @ 85% Extra Instructions / Points of Performance Competitor: TnG Reps Level 2...Read more

Peak 180 – CROSSFIT Warm-up Warm-Up (5:00-15:00) 10:00 minutes, For Quality 200m Run 5/5 Quadruped Thoracic Rotations :20 Second Extended Reverse Plank Bridge 20 Plank Shoulder Taps 5 Step-Down Box Jumps Weightlifting Bench Press Strength (20:00-30:00) Bench Press Take 10 minutes to Establish a 5RM Extra Instructions / Points of Performance Level 2 and 3: as prescribed Level 1: Every 2:00 minutes, 5 Sets 5 Reps @ 31×1 Tempo Barbell Free 10:00 AMRAP 12 Dual Dumbbell Bench Press, Moderate 12 Dual Dumbbell Chest Flys, Light Banded Face Pulls (center rig/away from benches) Metcon “Push” (Time) Conditioning (40:00-58:00) 3 Sets, For Time 400m Run 16 Bench Press 135/95 lb 10 Burpee Box Jump Overs 24/20” Rest 1:00 minute between sets Extra Instructions / Stimulus Time Cap: 18 minutes (including rest) Goal: 12:00-16:00 minutes Score: Total Running Time Primary Objective: Increase effort across sets, slowest set to be round 1. Secondary Objective:...Read more

Peak 180 – CROSSFIT Warm-up Warm-Up: (3:00-11:00) 2 Sets, For Quality (8:00 minute Cap) 1:00 minute Row (:30 ez, :20 Mod, :10 Hard) 10 Alternating Cossack Squats 10/10 Single Leg Glute Bridges 8/8 Bird Dogs w/Pause :20 second Dead-Bugs Weightlifting Back Rack Lunge Strength (17:00-25:00) *Minutes 11:00-17:00 Talk over and get to working loads Back Rack Reverse Lunge Every 2:00 minutes, 4 Sets 5 Reps/Leg Perform all 5 reps on one leg, then all 5 reps on the other leg starting @ 100% of your 10RM and increasing load to a max for the day Barbell Free Every 2:00 minutes, 4 Sets 10 Reps/Leg w/ 2x dumbbells (any rack) 10/8 Calorie C2 Bike Erg, Damper 10/8 Metcon “Walk Away” (Time) Conditioning (32:00-50:00) For Time 21/17 Cal Row 50ft Dual Dumbbell Farmers Lunge 15/12 Cal Row 50ft Dual Dumbbell Front Rack Lunge 9/7 Cal Row 50ft Mixed Rack + Overhead Walking...Read more

Peak 180 – CROSSFIT Warm-up Specific Warm-Up (5:00-17:00) 12:00 minute EMOM, Alternating Movements minute 1: Choice Cardio minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups minute 3: “Barbell Complex” minute 4: Rest and add a little weight to the barbell “Barbell Complex” 3 High Hang Muscle Clean 3 Hang Power Clean 3 Push Press 3 Front Squat 3 Split Jerk Each round decrease by 1 rep on each movement and add a little load Barbell Free = 2xdumbells Weightlifting Clean Complex (5 Rounds for weight) Weightlifting (25:00-40:00) “Clean and Jerk Complex” Every 3:00 minutes, 5 Sets High Hang Squat Clean + Split Jerk Hang Squat Clean + Split Jerk Squat Clean + Split Jerk Starting @ 70% of 1RM Clean and Jerk, Building over 5 Sets *Not TnG Rest as needed between sets w/ in the 3:00 window Extra Instructions / Points of Performance “1 set consists of...Read more