Peninsula CrossFit – CrossFit
Warm-up (No Measure)
Cardio 3 Mins
Mobility 2 Mins
then, 3 sets:
5 PVC front squats
5 PVC push press
5 PVC thrusters
5 PVC rotations
5 scap pullups/pullups
5 beat swings
0-15 Min RT
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Mins:
12 Thrusters 95/65#
12 calorie row
Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 Mins:
6 Thrusters 135/95#
6 Bar Muscle Ups (or gymnastics sub)
15-40 Min RT
GOAL: Fatigue strength
-Scale your BB weight appropriately, keeping in mind its been a few weeks since we did high volume barbell work.
– You should be able to do the 12 and the 6 unbroken when fresh.
-Similarly with the gymnastics, typically we would say this should be your hardest level of gymnastics movement, but don’t hesitate to dial it back a bit more (ie. pullups instead of C2B, ring rows instead of pullups).
Metcon (No Measure)
3 RNFT:
10/arm DB row on bench (or box)
10/leg side lying clam raise
40-55 Min RT
GOAL: Unilateral upper back and hig strength