Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Warm up:
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
Burgener Warm Up Clean:
https://www.youtube.com/watch?v=bGggJ0H0QI8&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=6
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle Clean – “STRONG TURNOVER”
Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″
Tall Clean – “PULL UNDER”
Strength
Clean and Jerk (1 Power Clean + 1 Push Jerk E1:30×5 @70% of 1RM)
Focus on the consistency of your receiving position and footwork during these lifts. Pause at the top of the cleans, reset hands if needed, and then drive into the push jerk.
Front Squat (3-2-1-1-1 (build up in weight))
From the rig. Strip the weight down before climbing to a heavy single. This next portion is based on feel. Start by building up to a heavy 3 rep, into a heavy 2 rep, followed by 3 heavy singles. We are not maxing out on any of these!
Workout
Workout Prep
2 sets:
1 Bar Muscle Up/C2B/Ring row
2 Box Jump Overs/step ups
3 GHD’s/situps
10ft Front Rack Lunge (build in weight)
Metcon (Time)
“Up and Over”
Compete:
3 rounds for time:
10 Bar Muscle Ups (Or 20 Chest to Bar)
20 Box Jump Over no touch (20″)
30 GHDs (Or 30 Alternating V-Ups)
-Then-
100ft Front Rack Lunge (135/95)
Fitness:
3 rounds for time:
5 Bar Muscle Ups (Or 12 Chest to Bar)
20 Box Jump Over (20″)
20 GHD Sit Ups (Or 30 Alternating V-Ups)
Then
100ft Front Rack Lunge (95/65)
Wellness:
3 rounds for time:
10 Up Down
10 Ring rows
20 Box Jumps/Steps (low)
20 Abmat Sit ups
Then
100ft Dumbbell Front Rack Lunge (light)
Target time: 12-14 minutes
Time cap: 16 minutes
Cooldown
Metcon (No Measure)
1 min Foam roll lats (each)
1 min Foam roll calves (each)
1 min trap smash with Barbell (each side)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)
[Foam roll calves](https://youtu.be/nZZe9ai7Vvw)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)