Peak 180 – CROSSFIT Warm-up Warm-Up: 8:00 minute EMOM (2 Rounds) Minute 1: :45 Machine of Choice Minute 2: 10 Alternating Dumbbell Hang Snatch + 5 Box Jumps Minute 3: 50/50ft Single Arm Overhead Carry Minute 4: 50ft Burpee Broad Jumps *Max 5 people per station into barbell warm-up Weightlifting Weightlifting Every 2:30 minutes, 5 Sets, Complete the following: 1 Hang Squat Snatch 1 Floating Squat Snatch Rest: 10 seconds 1 Squat Snatch 1 Overhead Squat Build to 75% as starting weight, then build as desired Extra Instructions / Scales Level 2: 2 Hang Snatch Rest: 10 seconds 1 Low Hang Snatch 1 Overhead Squat *Snatches for L2 Can be either a Full Squat Snatch or Power Snatch Level 1: Every 3:00 minutes, 5 Sets 5-7 Hang Power Snatch Depending on Loads Barbell Free Every 2:30 minutes, 5 Sets 10/10 Single Arm Hang Dumbbell Snatch 20/16 Calorie Row, Ski, or...Read more

Peak 180 – CROSSFIT Warm-up Warm-Up 2-3 Sets, For Quality, Cap @ 10:00 1:00 Cardio Choice 6 /6 Half Kneeling KB Windmi ll 1 Wall Walks + :10sec Nose to Wall Ho ld 10 Ring V-Out s Skill Transfer Exercises Gymnastics Strength / Handstand Push-Up Progression Option A) Every 1:30 x 10 Sets 35-40% of Max Unbroken Strict Handstand Push-Ups Option B) Every 2:30 x 6 Sets 6-8 Deep Deficit Kipping Handstand Push-Ups + 10 Dual Dumbbell Strict Press @ Choice Unbroken Load Option C) Every 2:30 x 6 Sets 6-8 Box Pike Handstand Push-Ups (Kneeling or Feet Piked) + 10 Dual Dumbbell Push Press Extra Instructions / Points of Performance Each option today allows for different levels within the progression. Option A is built out of our specific test we hit in week 1 of this cycle. Option B allows for a little more specific work for competitors to...Read more

Peak 180 – CROSSFIT Warm-up Warm-Up 10:00 minutes for Quality 1:00 Row (:30 Easy, :20 moderate, :10 hard) 10 Bootstrap Squats 10 Banded Goodmornings :15 second Active Hang + :15 second Passive Hang 20 Alternating V-Ups Metcon 1-time exercise (Time) “9/11 Memorial Workout” For Time: Buy-In: 2001m Row or Ski Into 9 Rounds of the following: 11 Toes To Bar 11 Power Cleans @ 110/70lb 11 Wall Balls @ 20/14lb / 10/9ft target To maintain the integrity of the workout, simply have 9 people start on the row or ski as written for buy-in, 9 conclude as cash-out Extra Instructions / Points of Performance Time Cap: 35:00 Male/36:00 Female Goal: 25:00-30:00 Primary Objective: Challenging yourself Secondary Objective: Overall Time Stimulus: Muscular Endurance / Chipper RPE: 8/10 Today, we honor the many lives lost in the 9/11 Terrorist Attacks. We created this workout to show our respect to them and to...Read more

Peak 180 – CROSSFIT Warm-up Warm Up: 3:00 Machine of Choice into.. 6:00 minutes for Quality 4 Supinated Grip Pull-Up or Ring Row 8 Alternating Box Step-Ups 12 Alternating V-Ups Metcon Metcon (Checkmark) “It’s Been a Minute” 25:00 minute EMOM, Alternating Each Minute (5 Rounds) Minute 1: 3/2 Rope Climbs Minute 2: 6 Box Jumps + 6 Box Jump Overs 24/20” Minute 3: 12 Feet Anchored Weighted Sit-Ups 25/15lb Minute 4: 14/11 Calorie Ski, Row or C2 Bike Minute 5: Rest Extra Instructions / Points of Performance Primary Objective: Rope Climbs, complete as fast and efficiently as possible Secondary Objective: Complete each movement in as short a time frame as possible, rather than just using the full minute of work Stimulus: Mixed Aerobic / Muscular Stamina RPE: 7/10 Alternate Variations Level 2: 20:00 minute EMOM, Alternating Each Minute Minute 1: 2/1 Rope Climbs Minute 2: 5 Box Jumps + 5...Read more

Peak 180 – CROSSFIT Warm-up Warm-Up 2 Sets, For Quality (12:00 minutes Cap) 1:30 Row (:45 sec easy, :30 sec mod, :15sec hard) 6 Inchworm Push-Ups 12 Bear Plank Shoulder Taps 12 Reverse Table Top Bridge with Reach :24 second Extended Reverse Plank Bridge Metcon Metcon (Time) “Two-By-Four” In Teams of 2, For Time: 100 Handstand Push-Ups 100/90/80 Calorie Row 100 Plate Overhead Walking Lunges 45/25lb Starting at 0:00 and Every 2:00 minutes complete 10 Synchro Ground to Overhead MM/MF/FF Calories Extra Instructions All work is combined except for the Synchro Ground to Overhead that is done with your partner. Goal: 24:00-30:00 minutes Time Cap: 35:00 minutes Primary Objective: Complete in fastest overall time Secondary Objective: Complete the Handstand Push-Ups in 10 minutes or less Stimulus: Muscular Endurance / Leg Focus (Push) RPE: 7/10 Alternate Variations Level 2: Pike Box Handstand Push-Ups Level 1: In Teams of 2, For Time:...Read more