Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Hinshaw Warm Up (10-12 minutes)
-into-
1 min Run/row/bike Test – for distance (moderate pace)
-into-
3 sets:
30-second Jumping Jacks or bike/row
3 Shoulder to Overhead (build across/stay light)
2. Workout Prep
2 sets:
50′ shuttle run
1 Shoulder to Overhead (build up in weight)
Hinshaw warm up:
Perform each drill for 25′
1. High knee karaoke (over, over, walk, walk) and back
2. Over hurdle (heel, toe)
3. Knee to chest
4. Figure 4 (1 sec)
5. Lunge with reach overhead
6. Lunge torso twist (Pull hand)
7. Toy soldiers
8. High knee + arm swing
9. Butt kick + arm swing
10. Straight Leg (shallow heel)
11. Side step shuffle (50′)
Stationary
12. Sitting arm swing (Elbow down and back) 20 sec
13. Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 25′
14. Toes out walk
15. Toes in walk
16. Heels walk
18. Toes walk
Perform each drill for 50′
19. Run forward and jog backwards x3 (Wellness: stationary leg swings)
Workout
Metcon (AMRAP – Reps)
“Shuttle to Overhead”
Compete:
From 0:00-2:00 (2 minutes)
Run 200m
Max shoulder to overhead (185/125)
-Rest 1 min-
From 3:00-6:00 (3 minutes)
Run 400m
Max shoulder to overhead (185/125)
-Rest 2 mins-
From 8:00-12:00 (4 minutes)
Run 600m
Max shoulder to overhead (185/125)
Fitness:
From 0:00-2:00 (2 minutes)
Run 200 m
Max shoulder to overhead (155/105)
Rest 1 min
From 3:00-6:00 (3 minutes)
Run 400 m
Max shoulder to overhead (155/105)
Rest 2 mins
From 8:00-12:00 (4 minutes)
Run 600 m
Max shoulder to overhead (155/105)
Wellness:
From 0:00-2:00 (2 minutes)
10cal bike (or 200M Row)
Max Dumbbell Push Press (light)
Rest 1 min
From 3:00-6:00 (3 minutes)
21cal bike (or 400M Row)
Max Dumbbell Push Press (light)
Rest 2 mins
From 8:00-12:00 (4 minutes)
30cal bike (or 600M Row)
Max Dumbbell Push Press (light)
Target number of reps each set: 8 + reps
Minimum number of reps before scaling: 5 reps
Accessory
Pull-ups (5 sets of 6-10 Strict Pull-ups)
*For assistance, put a band across the rig and stand on it. Do a slow negative on each descent. Make a note about which hole the clips on the rig is set at, and what band colour you used.
Wellness: Ring rows
Cooldown
Metcon (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Calf smash with foam roller (each side)
[Calf Smash](https://www.youtube.com/watch?v=dDWchJ-Td9M)
[Tricep Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)
[Banded overhead distraction](https://www.youtube.com/watch?v=OmMyWCwQCbw)