Friday September 3, 2021

Peninsula CrossFit – CrossFit

Warm-up (No Measure)

3 Sets of:

30 Sec Easy/30 Sec Medium/30 Sec Hard on Machine


3 Sets of:

5/5 Plank + Knee Drive (Hold 3-5 Sec)

5 Hand Release Push Ups


5 Good Mornings
0-15 Min RT

Deadlift (30 reps for time @ 70% of 1RM)

15-30 Min RT

-Over the past 3 weeks we worked on increasing our strength. Now we apply this to CrossFit style training and incorporate some speed.

-The weight on the bar should allow you to do sets of AT LEAST 5 reps in the beginning.

Metcon (Time)

Record time for Deadlift portion.

Metcon (Time)

For Time:

30 Muscle Ups (Ring/Bar)

Every 2 Min, starting at 2:00, Complete 10 KB Swings @ 70/53 lbs
30-55 Min RT

GOAL: Musce Up endurance and pacing.

-Swing must be doable unbroken.

-Choose ring or bar.

-After 10th minutes swings don’t complete any more and finish muscle up work.

-Perform muscle up transitions, but realise these are often less taxing so modify your stimulus.

-Consider C2B/Dips (40-50 Reps each) or Pull Ups/Push Ups (60-80 reps each)