Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Warm up
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
2 Power Cleans + 1 Push Jerk (Every 1:30 x 5 sets:)
2 Power Cleans + 1 Push Jerk (@65% of 1RM)
Strength
Front Squat (3-2-1-1-1 build up in weight)
Workout
Metcon (No Measure)
Workout Prep
1 set:
2 Strict Pull-ups/kipping pull-ups/ring rows
3 GHD’s/Vups/Situps
4 Box Jump Overs/step overs
Metcon (AMRAP – Rounds and Reps)
“Supreme Pizza”
Compete:
12 minute AMRAP
10 Strict Pull-ups
15 GHD’s (Or 15 V-Ups)
10 Box Jump Overs (24/20)
Fitness:
12 minute AMRAP
10 Pull-ups (kipping allowed)
10 GHD’s (Or 10 V-Ups)
10 Box Jump Overs (24/20)
Wellness:
12 minute AMRAP
10 Ring Rows
15 Sit ups
10 Box step ups
Target number of rounds: 5-6 rounds
Maximum time per round before scaling: 3min
Cooldown
Metcon (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)