Peak 180 – CROSSFIT Warm-up Warm-Up (3:00-11:00) 8:00 minutes for Quality :30 seconds Jump Rope Practice 10 Deep Lunge Mountain Climbers :15 second Active Hang + :15 Second Passive Hang 8 Ring Rows @ 2020 Tempo :15 second Tuck L-Hang Metcon Metcon (Time) Conditioning (23:00-41:00) “Jumpin’ Jive” 3 Rounds, For Time: 100 Double Unders 33 Wall Balls, 20/14 lb, 10/9 ft target “X” Gymnastics Movement “X” Gymnastics: Round 1: 33 Toe to Bar Round 2: 22 Strict Pull-Ups Round 3: 11 Body Blasters Body Blaster = Burpee + Pull-Up + Knee to Elbow Extra Instructions / Points of Performance Goal: 11:00-15:00 minutes Time Cap: 18:00 minutes Primary Objective: Complete the workout in under 15:00 minutes Secondary Objective: Keep each gymnastics movement to 2 minutes or less Stimulus: Muscular Endurance / Gymnastics Pulling / Aerobic Stamina RPE: 8/10 Alternate Variations Competitor 3 Rounds, For Time: 100 Double Unders 33 Wall Balls,...Read more

Peak 180 – CROSSFIT Warm-up Warm Up: 12:00 AMRAP 1:00 Cardio Choice 10m Quadruped Crawl Slow Deliberate 6/6 Kettlebell Windmills 8/8 Side Lying Dumbbell External Rotation 30X0 30sec Extended Reverse Plank Bridge then…. 60sec/60sec Shoulder Cars Metcon “Jayou” (Time) For Time 1,000m Row or Ski into.. 100’ Dual Dumbbell or Kettlebell Farmer’s Carry, 50/35lb 21 Push-Ups 9 Calorie Assault Bike 100’ Dual Dumbbell or Kettlebell Front Rack Carry, 50/35lb 15 Push-Ups 15 Assault Bike 100’ Dual Dumbbell or Kettlebell Farmer’s Carry, 50/35lb 9 Push-Ups 21 Assault Bike Extra Instructions / Points of Performance Goal = Sub 5:00 1k Row or Ski (2:30/500m pace or faster) If needed, ½ can class can do row/ski as cash-out Alternate Variations -750/600m Row -Lesser weight on KB movements -Band Assisted push-ups or elevated push-ups Accessory Work Optional Accessories 4 Sets, For Quality 6-10 Deficit Pike Strict Handstand Push-Ups 12 Dumbbell Bench Press @ 30×1...Read more

Peak 180 – CROSSFIT Warm-up Warm-Up 2-3 Sets, for Quality 15/12 Calorie Row 10 Bar or Ring Kip Swings :15 second Ring Support Hold 6/6 Acher Ring Rows 10/10 Single Arm Dumbbell Push Press Metcon “Canto De Ossanha” (8 Rounds for calories) Partner WOD 8 Rounds for Max Calories 3:00 minute AMRAP 10 *Muscle-Ups 10 Push Jerk 135/95lb -Max Calories in the Remaining Time* :30 rest between AMRAPs Extra Instructions Today, we will be splitting the work between you and your partner. This means that you will hit 5 Ring Muscle-Ups each into 5 Push Jerks each and then max calories on the rower alternating as you like in the remaining time. Alternating Each Round between Ring and Bar Muscle-Ups Sub for Muscle-Ups is Burpee Pull-Ups or Burpees to Target! Primary Objective: Hit 20/16+ calories on the rower (15/12+ on assault bike) each round Secondary Objective: Complete the buy in...Read more

Peak 180 – CROSSFIT Warm-up Warm-Up 8:00 minutes for Quality 10 Alternating Bird-Dogs 8/8 Quadruped Thoracic Rotations 8 Inch Worm Push Ups 20 Glute Bridges :20 / :20 second Single Leg Glute Bridge Pause :20 second Extended Reverse Plank Bridge Weightlifting Deadlift Every 2:00 minutes, 10 Sets Alternating Stations Station 1: Bench Press Station 2: Deadlift Bench Press 2 Reps @ 90%+ 3 Reps @ 87% 4 Reps @ 83% 5 Reps @ 78% 6 Reps @ 73% Deadlift 6 Reps @ 73% 5 reps @ 78% 4 Reps @ 83% 3 Reps @ 87% 2 Reps @ 90%+ Extra Instructions Level 3 and 2: As prescribed Level 1: Pause Bench Press 5 Sets x 5 Reps at Moderate Load 7/10 RPE Romanian Deadlift 5 Sets x 8 Reps @ 31×1 Tempo Cue on the Bench is to imagine pulling the barbell to the chest and engaging your entire posterior...Read more

Peak 180 – CROSSFIT Warm-up Warm-Up 6:00 minutes, For Quality 10 Bootstrap Squats 5/5 Pendulum Lunges 10 second Hollow Hold 10 second Arch Hold Weightlifting Back Squat Strength Take 8:00 minutes to Build to Back Squat 1 x 20 reps Suggested % is 70% of 5RM Extra Instructions / Points of Performance Today, we want you to add 5-10lbs, 3-5 kg more than the load you completed last week. Remember, these reps need to be completed unbroken. As we’re going on week 4 of increasing load and the sets beginning to get challenging, please take your time building up to the desired working load. You want to ensure you prepare your body and mind properly for the load you need to complete. Barbell Free 8:00 AMRAP 20 Goblet Squats 10 Calorie Bike, Any 50’ Lunges 10 Calorie Bike, Any Rest :30 b/t Rounds Metcon “The Influence” (2 Rounds for time)...Read more