Mayhem Affiliate 09/16/2022

Peninsula CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

1. Warm up:

3 min Bike/Row


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


Metcon (Time)

“Shrimp Tempura Roll”


50 Wall Balls (20/14) (10′)

50 Toes to Bar

50 Box Jump Overs (24/20)

50 Wall Balls (20/14) (10′)


50 Wall Balls (20/14) (10’/9′)

50 Knees to Elbows

50 Box Jump Overs (20/16)

50 Wall Balls (20/14) (10’/9′)


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


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

GHD Hip Extension (4 sets of 10 reps)


*Rest 1:00-1:30 b/t sets

*substitute with DB/KB Romanian Deadlifts


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](

[Foam roll quads](

[Foam roll glutes and IT band](