Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 Sets of:
30 Sec Easy/30 Sec Medium/30 Sec Hard on Machine
Then;
3 Sets of:
5/5 Plank + Knee Drive (Hold 3-5 Sec)
5 Hand Release Push Ups
5 RDL
5 Good Mornings
0-15 Min RT
Deadlift (1 – 1 – Max Reps)
15-30 Min RT
GOAL: High Intensity Day
1 @ 75%
1 @ 85%
Max Reps @ 95%
-Fight hard for your last few reps, but do not fail.
-If we don’t know our 1 RM use a conservative number.
-We should be in the range of 2-3+ reps at this weight.
Clean Complex (3-3-3-3-3)
Work up to a heavy set of 3 of:
1 Power Clean
1 Hang Power Clean
1 Squat Clean
30-40 Min RT
Metcon (AMRAP – Rounds)
Death By T2B/HSPU:
Every Minute perform Minute ‘X’ reps of T2B + HSPU:
Min 1: 1 T2B + 1 HSPU
Min 2: 2 T2B + 2 HSPU
Min 3: 3 T2B + 3 HSPU
etc.
Until you can’t complete the work in the said minute.
**We will cap this at 10 Minutes worth of work.**
40-55 Min RT
GOAL: Gymnastics Volume
-Scale accordingly so you can get as close, or to, 10 Minutes as possible.
-Split movements into separate rounds if required:
Min 1: 1 T2B
Min 2: 2 HSPU
Min 3: 3 T2B
Min 4: 4 HSPU
etc.
**Score is round where you completed all the work.