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 Hang Clean high pull
5 Muscle Clean + Strict Press
5 Power Clean + Push press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
Strength
3 Position Squat Clean (5×1)
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)
* Complete a set every 1:30 *
Unbroken but no touch and go.
Strength
Push Jerk (3 Push Jerk x 3 sets (@75% of 1RM Clean and Jerk))
Workout
Workout Prep
3 sets:
2 Deadlifts (build in weight)
2 Hand Release Push ups
3 Toes to Bar
Metcon (AMRAP – Rounds and Reps)
“Cold As You”
Compete:
10:00 Amrap
3 Deadlifts (275/185)
5 Hand Release Push-ups
7 Toes to Bar
Fitness:
10:00 Amrap
3 Deadlifts (225/155)
5 Hand Release Push-ups
7 Hanging leg raises (heels above hips)
Wellness:
10:00 Amrap
3 Kettlebell Sumo Deadlifts (moderate)
5 Knee Push-ups
7 Laying leg raises
Target number of round: 9+ rounds
Minimum number of rounds before scaling: 7 rounds
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)