Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Tabata Assault Bike (8 sets)
20 seconds on/10 seconds off
-into-
Burgener Warm-Up (Snatch) + Skill Transfer
* 10 minutes with a PVC or Empty Barbell
* Then work up to workout weight.
2. Workout Prep – with partner
2 sets:
5/4 Calorie Assault Bike (workout pace)
2 Power Snatch (at workout weight)
Workout
Metcon (5 Rounds for time)
“Green Eggs and Ham”
Compete:
Teams of 2
5 sets: (each/1:1)
12/10 Calorie Assault Bike
6 Power Snatch (135/95)
12/10 Calorie Assault Bike
Fitness:
Teams of 2
5 sets: (each/1:1)
10/8 Calorie Assault Bike
6 Power Snatch (95/65)
10/8 Calorie Assault Bike
Wellness
Teams of 2
5 sets: (each/1:1)
10/8 Calorie Assault Bike
10 Alternating Dumbbell Snatch (light)
10/8 Calorie Assault Bike
Target time each set: 1:40-2:00
Time cap each set: 2:30 minutes
Cooldown
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)
Accessory
Mayhem Ready: Add Pause For Better Feel