Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Warm up:
3 min Bike/Row
-into-
5 min amrap:
5 Wall Ball Thrusters
4 Box Step Ups
3 Kip Swings + 3 Kipping Knee Raises/laying leg raises
2. Workout Prep
2 sets:
5 Wall Balls
4 Toes to Bar/laying leg raises
3 Box Jump Overs (build in height)/step overs
Workout
Metcon (Time)
“Shrimp Tempura Roll”
Compete:
50 Wall Balls (20/14) (10′)
50 Toes to Bar
50 Box Jump Overs (24/20)
50 Wall Balls (20/14) (10′)
Fitness:
50 Wall Balls (20/14) (10’/9′)
50 Knees to Elbows
50 Box Jump Overs (20/16)
50 Wall Balls (20/14) (10’/9′)
Wellness:
30 Wall Ball Thrusters (light)
30 Laying leg raises
30 Step Ups
30 Wall Ball Thrusters (light)
Target time: 11-13 minutes
Time cap: 16 minutes
Accessory
Bottom-Up Single Arm Standing KB Press (4 sets: 12 reps each side)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
Bottom-Up Single Arm Standing KB Press
https://youtu.be/xcNrIXFVgP4
GHD Hip Extension (4 sets of 10 reps)
4×10
*Rest 1:00-1:30 b/t sets
*substitute with DB/KB Romanian Deadlifts
Cooldown
Metcon (No Measure)
1 min Seal Pose
1 min Foam roll quads (each side)
1 min Foam roll glutes and IT band (each side)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Foam roll quads](https://youtu.be/NReklz6YiK4?t=5)
[Foam roll glutes and IT band](https://www.youtube.com/watch?v=b8Su5Svij_4)