Peninsula CrossFit – CrossFit
Join us on Zoom!
From a laptop click on the link:
https://us04web.zoom.us/j/8797865035
From a Smartphone, download the zoom app and Join Session ID:
8797865035
PASSWORD: PCF123
Warm Up 2021 (No Measure)
Cardio: 3 min
Mobility: 2 Min
Then;
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
Metcon (Weight)
EMOM 10 Min:
3 Front Squat 1 & 1/4 @ 50%
15-30 Min RT
Goal: Improve ability to create speed from the bottom of the squat in order to improve efficiency of receiving position in clean.
-Must have intention to stand up as quickly as possible.
-PERFECT FORM, this isn’t about weight.
https://www.youtube.com/watch?v=xwRpuh3iz6M&ab_channel=moveSKILL
Metcon (Time)
All for time:
2 rounds of:
16 Box Jump Overs @ 30/24″
12 C2B
Rest 2 Min
2 Rounds of:
18 Box Jumps @ 30/24″
16 Pull Ups
30-55 Min RT
Goal: Get body used to high volume pulling when performed at high intensity.
-Big sets on the pull ups.
-Move quick on and over the box.