Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
Strength
Clean and Jerk (3×1 @ 90%)
5min to build to 90%.
Do one lift @90% every 90sec
Total time: 10-12min
*Perform as a Squat Clean + Push Jerk if possible. Scale to a power clean as need be.
Workout
Metcon (Time)
“Rooster”
Compete:
For Time:
50 Kettlebell Swings (53/35)
30 Wall Balls (30/20)
20 Chest to Bars
30 Wall Balls (30/20)
50 Kettlebell Swings (53/35)
Fitness:
50 Kettlebell Swings (35/25)
30 Wall Balls (20/14)
15 Chest to Bars
30 Wall Balls (20/14)
50 Kettlebell Swings (35/25)
Wellness:
50 Russian Kettlebell Swings (light)
30 Wall Ball Thrusters (light)
20 Ring Rows
30 Wall Ball Thrusters (light)
50 Russian Kettlebell Swings (light)
Target time: 10-12 minutes
Time cap: 15 minutes
Workout Test:
2 sets:
5 Kettlebell Swings
5 Wall Balls
3 Chest to Bars/ring rows
Cooldown
Warm-up (No Measure)
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)