Friday January 22, 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

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.

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.