Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
Banded 7’s + Hip Halo warm up
-into-
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
Warm up 3 Pos. Squat Cleans + Push Jerks
Strength
3 Position Squat Clean (5 sets @ 60-70% of 1RM Clean & Jerk, E1:30)
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 (3×1 @ 80-90% of 1RM Clean and Jerk)
Workout
Workout Prep
3 sets:
5 Push Ups variations building
1 Squat Clean (build in weight)
3 Pull ups variations building
Metcon (3 Rounds for time)
“Lemon Meringue Pie”
At 0:00
Compete:
20 Push-ups
15 Squat Cleans (95/65)
20 Push-ups
30 Pull-ups
Fitness:
15 Push-ups
15 Squat Cleans (75/55)
15 Push-ups
25 Pull-ups
Wellness:
15 Bar Push-ups
15 Dumbbell Power Cleans (light)
15 Dumbbell Front Squats (light)
15 Ring Rows
At 6:00:
Compete:
15 Handstand Push-ups
10 Squat Cleans (135/95)
15 Handstand Push-ups
20 Chest to Bar Pull-ups
Fitness:
10 Handstand Push-ups
10 Squat Cleans (115/80)
10 Handstand Push-ups
15 Chest to Bar Pull-ups
Wellness:
15 Bar Push-ups
15 Dumbbell Power Cleans (light)
15 Dumbbell Front Squats (light)
15 Ring Rows
At 12:00:
Compete:
10 Strict Handstand Push-ups
5 Squat Cleans (185/125)
10 Strict Handstand Push-ups
10 Bar Muscle Ups
Cap at 18:00
Fitness:
8 Strict Handstand Push-ups
5 Squat Cleans (155/105)
8 Strict Handstand Push-ups
8 Bar Muscle Ups
Cap at 18:00
Wellness:
15 Bar Push-ups
15 Dumbbell Power Cleans (light)
15 Dumbbell Front Squats (light)
15 Ring Rows
Cap at 18:00
Target time each set: 3:30-4:30
Time cap each set: 5 minutes
Advanced athletes can scale up to:
135/95
185/125
225/155
Cooldown
Metcon (Checkmark)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)