Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Warm up:
3:00 Easy Row
– into –
With a partner – alternate each Set
2 Sets (Empty Bar or PVC)
5 Snatch Deadlifts
5 Power Snatches
5 Overhead Squats
3 Squat Snatches
Then:
With a partner – alternate each Set
5 Clean Deadlifts
5 Power Cleans
5 Front Squats
3 Squat Cleans
– into –
Build up to Workout Weights
2. Workout Prep
2 rounds
5/4 Calorie Row/Bike (Same time)
2 Power Cleans + 1 Squat Clean (each)
– into –
2 rounds
5/4 Calorie Row/Bike (Same time)
2 Power Snatch + 1 Squat Snatch (each)
Workout
Metcon (Time)
“King Crab Roll”
Partner workout: Both partners bike/row/run the whole distance at the same time. Split the barbell work however you like: I go, you go.
Compete:
20/16 Calorie Bike (400m/320m row or 400m run)
40 Power Cleans (185/125)
20/16 Calorie Bike
40 Power Snatches (135/95)
20/16 Calorie Bike
20 Squat Cleans (225/145)
20/16 Calorie Bike
20 Squat Snatches (185/125)
20/16 Calorie Bike
Fitness:
16/14 Calorie Bike (300m/250m row or 300m run)
40 Power Cleans (155/105)
16/14 Calorie Bike
40 Power Snatches (95/65)
16/14 Calorie Bike
20 Squat Cleans (185/125)
16/14 Calorie Bike
20 Squat Snatches (135/95)
16/14 Calorie Bike
Wellness:
15/12 Calorie Bike (200m/150m row)
20 DB Power Cleans (light-moderate)
15/12 Calorie Bike
20 DB Power Snatches (light moderate)
15/12 Calorie Bike
20 DB Power Cleans (light-moderate)
15/12 Calorie Bike
20 DB Power Snatches (light moderate)
15/12 Calorie Bike
Target time: 20-23 minutes
Time cap: 30 minutes
Individual Option:
20/16 Calorie Bike (400m/320m row or 400m run)
20 Power Cleans (185/125)
-Rest 2:00-
20/16 Calorie Assault Bike
20 Power Snatches (135/95)
-Rest 2:00-
20/16 Calorie Row
10 Cleans (225/145)
-Rest 2:00-
20/16 Calorie Assault Bike
10 Snatches (185/125)
Accessory
Metcon (4 Rounds for time)
Mayhem Mini-Pump – Arms/Core
4 Rounds
10 Ring Pushups
10 Ring Pullups
15 Seated Tricep DB French Press
15 DB Preacher Curl
10 Strict TTB
10 GHD Russian Twists
10 Kettlebell Side Bend (each side)
:45 sec Side Plank (each side)
50′ Single DB Overhead Carry (Left– as heavy as possible)
50′ Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2 min b/t round-
[Ring Pushups](https://www.youtube.com/watch?v=PbuNnPueHHU)
[Seated Tricep DB French Press](https://www.youtube.com/watch?v=tpAWX6mmyOE)
[Kettlebell Side Bend](https://www.youtube.com/watch?v=mBGEXX1PUGE)
[DB Preacher Curl](https://www.youtube.com/watch?v=R4s8obKxrro)
[GHD Russian Twist](https://youtu.be/n6GeB-Jy4xA)
Cooldown
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Trap Smash](https://www.youtube.com/watch?v=oZJsdNh6z18)