Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Hip Halo
-into-
3 sets:
5 Inch Worms
30-sec Knee Plank
5 Back Squats (empty bar)
Strength
Back Squat (Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.)
Workout
Workout Prep
3 sets:
3 Deadlifts (build in weight)
1 Wall Walk
Metcon (2 Rounds for reps)
“Wednesday Addams”
Compete:
2 sets
5:00 Amrap
2-4-6-8-10… Deadlifts (225/155)
1-2-3-4-5… Wall Walks
-Rest 3:00 between sets-
Fitness:
2 sets
5:00 Amrap
2-4-6-8-10… Deadlifts (185/125)
1-2-3-4-5… Wall Walks (half way)
Rest 3:00 between sets
Wellness:
2 sets
5:00 Amrap
2-4-6-8-10… Dumbbell Deadlifts (light)
10-20-30-40-50ft….Bear Crawl
Rest 3:00 between sets
Target Round each set: Round of 4 wall walks
Minimum Round before scaling: Round of 8 Deadlifts
** Scoring is total reps within each Amrap. For example, 10 dl + 5 wall walks = 45 reps **
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)