Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Warm up:
3 sets:
1:00 Machine
5 Deadlifts (build across sets)
5 Shoulder to overhead (build across sets)
5 Front Squats (build across sets)
2. Workout test with partner
2 sets:
3 Deadlifts each (at workout weight)
3 Shoulder to Overhead each
3 Front Squats each
set 1: PVC (teach)
set 2: Empty barbell/light DB
set 3: Add one plate/increase DB
*finish adding weight before starting workout test.
Workout
Metcon (Time)
“The Hammer”
Compete:
Teams of 2
2 rounds:
50 Deadlifts (225/155)
50 Shoulder to Overhead (135/95)
50 Front Squats (135/95)
Fitness:
Teams of 2
2 rounds:
50 Deadlifts (185/125)
50 Shoulder to Overhead (95/65)
50 Front Squats (95/65)
Wellness:
Teams of 2
2 rounds:
50 DB/KB Deadlifts (light)
50 DB/KB Shoulder to Overhead (light)
50 DB/KB Front Squats (light)
Target time: 14-16 minutes
Time cap: 20 minutes
Gymnastics
Metcon (Checkmark)
Skill Progression: Ring Kip
10-12 min practice: Holding, Kipping, Kip + Kick on the Rings
Cooldown
Metcon (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)