Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Warm up:
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
Burgener Warm-up Snatch:
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOTWORK” 2″, 4″, 6″
Snatch drop – “FOOTWORK”
Strength
Snatch + Overhead Squat
1 Squat Snatch + 1 Overhead Squat (@75% of 1RM) x 5 sets
* Complete a set every 1:30 *
Focus on the consistency of your receiving position and footwork during these lifts. For snatch balance, perform from the rig, focusing on speed under the bar with consistent footwork. Use a shallow and controlled dip into a violent drop and punch under the barbell.
Snatch Balance (3 Snatch Balance x 3 sets (80% of 1RM))
Workout
Workout Prep
3 sets:
5 Wall Balls (build in height and weight)
2 Dumbbell Snatch (build in weight)
1 shuttle run
Metcon (5 Rounds for time)
“Labour Day”
Compete:
Every 3:00 (5 sets)
2x25ft Shuttle Run
20 Wall Balls (20/14)(11ft/10ft)
6 Alternating Dumbbell Squat Snatch (50/35)
2x25ft Shuttle Run
Fitness:
Every 3:00 (5 sets)
2x25ft Shuttle Run
20 Wall Balls (20/14)(10ft/9ft)
6 Alternating Dumbbell Power Snatch (40/25)
2x25ft Shuttle Run
Wellness:
Every 3:00 (5 sets)
2x25ft Shuttle speed walk
20 Wall Balls Thrusters (light)
6 Alternating Dumbbell Power Snatch (light)
2x25ft Shuttle speed walk
Target time each set: 1:30-1:50
Time cap each set: 2 minutes
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)