Friday January 21, 2022

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)


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