Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Warm up:
Banded 7’s + Hip Halo warm-up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 High Hang Power Snatch
5 Hang Power Snatch
5 Snatch Push Press
5 Overhead Squats
5 Power Snatch
* perform with a PVC pipe or empty bar *
Strength
3-Position Power Snatch (5 sets at 70% of 1RM Snatch)
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) x 5 sets
* Complete a set every 1:30 *
Overhead Squat (3×2 @80% of 1RM Snatch)
Workout
Workout Prep:
1 set:
9 Air Squats
7 Push-ups
5 Kettlebell Swings
10ft Lunge Walk
Metcon (Time)
“Rainbow Roll”
Compete:
3 Rounds
30 Air Squats
50ft Walking Lunge
30 Push-ups
50ft Walking Lunge
30 Kettlebell Swings (53/35)
Fitness:
3 Rounds
25 Air Squats
50ft Walking Lunge
25 Push ups
50ft Walking Lunge
25 Kettlebell Swings (35/25)
Wellness:
3 Rounds
20 Air Squats
15 Box Step Ups (low)
20 Bar Push ups
15 Box Step Ups (low)
20 Russian Kettlebell Swings (light)
Target time: 12-14 minutes
Time cap: 16 minutes
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Foam roll lats](https://www.youtube.com/watch?v=LuJcHe_EebA)