Mayhem Affiliate 09/02/2022

Peninsula CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

1. Warm up:

3 minute row (30 seconds at workout pace/30 seconds slow)


3 sets:

3 Kip Swings/scap pullups

3 Front Squats (empty bar/DBs)

3 Push Press (empty bar/DBs)

3 Thrusters (empty bar/DBs)

3 Worlds Greatest Stretch

2. Workout Prep

3 sets:

20 second Row (workout pace)

3 Thrusters (build across sets)

Set 1: 5 Kipping Pull-ups/scap pullups

Set 2: 5 Kipping Chest to Bar/ring rows

Set 3: 2 Bar Muscle ups/jumping neg pullups


Metcon (Time)

“Jackie Pro”


1000m Row

50 Thrusters (95/65)

30 Bar Muscle Ups (Or 60 Chest to Bar)

*Row must be done under 3:30 for males and 4:00 for the women


800m Row

50 Thrusters (75/55)

20 Bar Muscle Ups (Or 40 Chest to Bar)


600m Row

50 Dumbbell Thrusters (light)

30 Ring rows

Target time: 10-12 minutes

Time cap: 15 minutes
Thrusters: sets of 10 (10-20sec rest)

Bar Muscle ups: Choose this if you can do 3+ reps unbroken.


False Grip Ring Rows

5 sets:

6-10 False Grip Ring Rows

– rest 1 minute between sets –


Metcon (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)
[Foot Smash](

[Pec Smash](

[Foam Roll Lats](