Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Warm up:
3:00 Machine
-into-
3 sets:
5 Power Cleans (empty bar- build across sets/stay light)
50′ Jog
25′ High Knees
25′ Butt Kicks
25′ Dumbbell Carry
2. Workout Prep
3 sets:
1 Power Clean (build up)
100m Jog (workout pace)
*Practice sandbag carry/farmer carry*
Workout
Metcon (Time)
“The Capital”
Compete:
3 rounds
10 Power Cleans (225/155)
1km Run
100m Dumbbell Carry (2×70/50)
100m Dball Carry (150/100)
Fitness:
3 rounds
10 Power Cleans (185/125)
800m Run
100m Dumbbell Carry (2×50/35)
100m Dball Carry (100/80)
Wellness:
3 rounds
10 Dumbbell Power Cleans (moderate)
40cal bike
100m Dumbbell Carry (moderate)
100m Medball Carry (moderate)
Target time: 40-45 minutes
Time cap: 55 minutes
Accessory
Metcon (No Measure)
*If there’s time, or on your own:
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Alternating Double DB Shoulder Press @ moderate weight
10 DB Snow Angel Raise @ moderate weight
10 GHD Hip Raise @ maintain quality
10 Single Leg DB Hip Thrust @ moderate weight
-Rest 3 min b/t round-
[Seated Alternating Double DB Shoulder Press](https://www.youtube.com/watch?v=vV-Z2lYFduI)
[DB Snow Angel Raise](https://www.youtube.com/watch?v=BmjlQ8FtteE)
[GHD Hip Raise]( https://www.youtube.com/watch?v=-C2OcAP9fg4)
[Single Leg DB Hip Thrust](https://www.youtube.com/watch?v=cpBD6VEUtKo)
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Hands smash](https://www.youtube.com/watch?v=KJPqqor2Ym0)