Friday February 5, 2021

Peninsula CrossFit – CrossFit

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Warm Up 2021 (No Measure)

Cardio: 3 min

Mobility: 2 Min


2-3 Rounds of 5-10 Reps

-Push Up/Push Variation

-Pull Up/Pulling Variation

-Sit Up/Core Variation

-Air Squat/Squat Variation

-WOD Movement
0-15 Min RT

1-: Bear Complex (1-1-1-1-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
15-35 Min

Goal: Activate CNS by lifting relatively heavy.

-We are working up to a heavy single effort.

-Be 100% certain you will hit the lift.

Metcon (Time)

For Time:

15 Thrusters @ 95/65 lbs

15 C2B

20 Box Jump Overs @ 30/24″

15 Thrusters

30 Pull Ups

20 Box Jump Overs

15 Thrusters

45 T2B

20 Box Jump Overs
35-55 Min RT

Goal: Improve capacity in workouts with larger sets.

-Try and go unbroken on the thrusters each round.

-Push for as big of sets as possible on the gymnastics.

-Slow and stead on the BJO’s.