Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Warm-up:
8 min amrap:
:15 sec Bike/Row (Arms)
:15 sec Bike/Row (Legs)
:15 sec Bike/Row (Both)
5 Barbell Good Mornings
5 Hang Muscle Cleans
5 V-ups
Workout
Workout Prep
2 sets:
4/5 Calorie Bike/Row
2 Hang Power Cleans (work up in weight)
Metcon (2 Rounds for time)
“Galadriel”
Compete:
21-15-9 (men)/16-12-8 (women)*
Calorie Bike
Hang Power Cleans (115/80)
-Rest 1:1-
21-15-9 (men)/16-12-8 (women)*
Calorie Bike
15-9-3
Hang Power Cleans (155/105)
*Row: 30-21-13 (men)/22-16-12 (women)
Fitness:
18-13-8 (men)/15-10-7 (women)*
Calorie Bike
Hang Power Cleans (95/65)
Rest 1:1
18-13-8 (men)/15-10-7 (women)*
Calorie Bike
15-9-3
Hang Power Cleans (135/95)
*Row: 26-18-12 (men)/21-14-10 (women)
Wellness:
15-10-7 (men)/12-8-6 (women)*
Calorie Bike
Dumbbell Hang Power Cleans (light)
Rest 1:1
15-10-7 (men)/12-8-6 (women)*
Calorie Bike
15-9-5
Dumbbell Hang Power Cleans (moderate)
*Row: 21-14-10 (men)/16-12-9 (women)
Target time each set: 4:30-5:30
Time cap each set: 7 minutes
Accessory
Front Racked Barbell Box Step-Ups
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
3 sets of 14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)