Mayhem Affiliate 08/22/2022

Peninsula CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

1. Warm up:

Banded 7’s

-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

2 Squat Snatch + 1 Overhead Squat (Every 1:30 x 5 sets )

2 Squat Snatch + 1 Overhead Squat (@70% of 1RM)

Accessory

Panda Pulls (3×3 @70-80% of 1RM Snatch)

Workout

Metcon (No Measure)

Workout Prep

3 sets:

5 DB goblet Squats (build in weight)

10 Double Unders/single skips/plate steps

Metcon (Time)

“Margherita Pizza”

Compete:

3 Rounds

30 DB Goblet Squats (50/30)

90 Double Unders

Fitness:

3 Rounds

25 DB Goblet Squats (40/25)

75 Double Unders

Wellness:

3 Rounds

30 DB Goblet Squats (light)

90 Single Unders/plate step ups

Target time: 7:30-8:30

Time cap: 12 minutes

Cooldown

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

Accessory

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