Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. 8 min Amrap:
:30 sec Row
5 Box Step Ups (each side)
5 Abmat Sit Ups
2 Sandbag Over Bar (light) or power snatch/DB clean
2. Workout Prep
2 sets:
4 Wall Ball Sit Ups
2 Box Jumps
1 Sandbag Over Bar (build in weight) or power snatch/DB clean
Workout
Metcon (5 Rounds for reps)
“Dachshund”
Compete:
5 sets:
3:00 Amrap
15 Med Ball Sit Ups (20/14)
12 Box Jumps (24/20)
Max Sandbag Over Bar on Rig (150/100) or Power Snatch (155/105)
-rest 3:00 between sets-
Fitness:
5 sets:
3:00 Amrap
12 Med Ball Sit Ups (16/12)
10 Box Jumps (24/20)
Max Sandbag Over Bar on Rig (100/80) or Power Snatch (135/95)
rest 3:00 between sets
Wellness:
5 sets:
3:00 Amrap
15 Sit Ups
12 Box Step Ups
Max Dumbbell Power Clean (moderate)
rest 3:00 between sets
*For Sandbag Over Bar, the height should be right at the sternum.
Target number of reps each set: 15-20 total reps
Minimum number of reps before scaling: 10 reps
Partner workout options:
Compete:
5 sets:
3:00 Amrap
15 Synchro Wall Ball Sit Ups (20/14)
12 Synchro Box Jumps (24/20)
Max Sandbag Over Bar on Rig (150/100)
-rest 3:00 between sets-
Fitness:
5 sets:
3:00 Amrap
12 Synchro Wall Balls Sit Up (16/12)
10 Synchro Box Jumps (24/20)
Max Sandbag Over Bar on Rig (100/80)
rest 3:00 between sets
Wellness:
5 sets:
3:00 Amrap
15 Synchro Sit Ups
12 Synchro Box Step Ups
Max Dumbbell Power Clean (moderate)
rest 3:00 between sets
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)