Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
6:00 Amrap
30-second Bike
30 Single Unders/plate hops – Doubles
10 Band Snatch
10 Lunges
*Warm up hang power snatch and OH lunge
Prep: 1 set
5 cal bike/row
10 DU
5 Hang Power Snatch
5 Lunges
https://www.youtube.com/watch?v=L9mfkcn1wDs
Workout
Metcon (Calories)
“Mississippi Mud Pie”
Compete:
5 sets
Buy-in: 20/15 cal Bike or 29/21 cal Row
2 Rounds
30 Double Unders
10 Hang Power Snatch 95/65
10 OH Lunge steps 95/65 (on the spot)
-Rest 2:00 between sets-
Fitness
5 sets
Buy-in: 15/10 cal Bike or 21/14 cal Row
2 Rounds
20 Double Unders
10 Hang Power Snatch 75/55
10 OH Lunge steps 75/55 (on the spot)
-Rest 2:00 between sets-
Wellness
5 sets
Buy-in: 12/8 cal Bike or 16/12 cal Row
2 Rounds
30 Plate hops
10 DB Hang Power Snatch @ light
10 Lunges
-Rest 2:00 between sets-
Target each set: 4-5min
Time cap each set: 6min
Accessory
Metcon (Checkmark)
Mayhem Mini-Pump – Shoulder/Glutes
If there’s time:
1-4 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated DB Press @ moderate weight
10 DB Snow Angel Raise @ moderate weight
10 GHD Hip Extension @ maintain quality
10 Split Stance DB Romanian Deadlift @ moderate weight
-Rest 3 min b/t round-
[Double DB Z-Press](https://www.youtube.com/watch?v=RxlyS3fCdA4)
[DB Snow Angel Raise](https://www.youtube.com/watch?v=BmjlQ8FtteE)
[GHD Hip Raise]( https://www.youtube.com/watch?v=-C2OcAP9fg4)
[Split Stance DB Romanian Deadlift](https://www.youtube.com/watch?v=ndDU3CD0Dnk)
Cooldown
Metcon (Checkmark)
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)