Peninsula CrossFit – CrossFit
Warm-up (No Measure)
3 Sets of:
30 Sec Easy/30 Sec Medium/30 Sec Hard on Machine
Then;
3 Sets of:
5/5 Plank + Knee Drive (Hold 3-5 Sec)
5 Hand Release Push Ups
5 RDL
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)