Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Warm up
7’s + Hip Halo warm up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Front Squats
5 High Hang Squat Cleans
5 Hang Squat Cleans
5 Squat Cleans
5 Push Press – push jerk
* perform with a PVC pipe or empty bar *
Strength
3 Position Squat Clean (5 sets @75% of 1RM Clean & Jerk)
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)
* Complete a set every 1:30 *
Push Jerk (3 x 3 @ 80% of 1RM Clean and Jerk)
Workout
Workout Prep
2 sets:
50m Run/Row
1 Rope Climb (1 pull)/2 jumping pullups
5 Dumbbell Shoulder to Overhead (build in weight)
Metcon (AMRAP – Rounds and Reps)
“Spicy Tuna Roll”
Compete:
14-minute AMRAP
200m Run
2 rope climbs
15 Dumbbell Shoulder to Overhead (50s/35s)
Fitness:
14-minute AMRAP
200m Run
2 rope climbs (12 ft)
15 Dumbbell Shoulder to Overhead (35s/25s)
Wellness:
14-minute AMRAP
150m Row
10 Jumping Pull-ups
10 Dumbbell Push Press (light)
Target number of Rounds: 4+ rounds
Minimum number of Rounds before scaling: 3 rounds
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)