Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Banded 7’s + Hip Halo warm up
A) Burgener Warm Up Clean – 3-5 reps at each position
B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement
C) 3x High Hang Clean + 3x Hang Clean + 3x Clean
Strength
Clean & Push Jerk (1RM Squat Clean and Push Jerk
10-12 minutes)
Workout
Workout Prep
2 sets:
5 Box step ups
4 TTB variation
3 Front Squats
Metcon (Time)
“Def Leppard”
Compete:
4 rounds
25 Box Step ups (24’’/20’’)
20 Toes to Bar
15 Front Squats (95/65)
Fitness:
4 rounds
25 Box Step ups (20’’/16’’)
20 Knees to Elbows (Or 15 Toes to Bar)
15 Front Squats (75/55)
Wellness:
4 rounds
20 Box Step ups (20’’/16’’)
15 Laying Leg Raises
10 Dumbbell Front Squats (light)
Target time: 13-15 minutes
Time cap: 18 minutes
Cooldown/Mobility
Metcon (Checkmark)
1 min couch stretch (each side)
1 min twisted cross (each side)
1 min Seal Pose