Mayhem Affiliate 10/05/2022

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

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