Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
Strength
Snatch (3×1 @ 90%)
5min to build to 90%.
Do one lift @90% every 90sec
Total time: 10-12min
If possible perform as a squat snatch. Scale to a power snatch.
Workout
Metcon (Time)
“Top Gun”
Compete:
10 rounds
10 Dumbbell Bench Press (50×2/35×2)
10 Toes to Bar
Fitness:
10 rounds
10 Dumbbell Bench Press (35×2/25×2)
10 Hanging Leg Raises
Wellness:
10 rounds
7 Bar Push-ups
7 Laying Leg Raises
Target time: 10-12 minutes
Time cap: 14 minutes
* See Coaches Notes for Limited Equipment, and Large Class Option
Workout Prep
2 sets:
5 Dumbbell Bench (build-in weight)/pushups against bar
3 Toes to Bar/laying leg raises
Cooldown
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)