Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. AMRAP 6min (waterfall with partner)
1:00 Machine
10 Banded pass throughs
10 Banded overhead squats
2. Burgener Snatch warm up
*Build to workout weight
Workout
Metcon (5 Rounds for reps)
“AC/DC”
Compete:
Teams of 2
5 sets:
2:30 AMRAP
30/24 Calories Row (21/17 Cal Bike)
Max Reps Snatch (135/95)
-rest 30 seconds between sets-
*Score is the total number of snatch reps in each set.
Fitness:
Teams of 2
5 sets:
2:30 AMRAP
24/20 Calories Row (17/14 Cal Bike)
Max Reps Snatch (115/80)
-rest 30 seconds between sets-
Wellness:
Teams of 2
5 sets:
2:30 AMRAP
20/16 Calories Row (14/10 Cal Bike)
Max Reps Dumbbell Snatch (light)
-rest 30 seconds between sets-
Target number of reps each set: 8+ reps
Minimum number of reps before scaling: 5 reps
*Partners split work on rower and snatch reps as they like.
Accessory
Metcon (Checkmark)
Mini-Pump – Arms/Core
2-4 Rounds
10 Diamond Pushups
10 Chin ups
15 Banded Tricep Extension
15 Single DB Double Head Curl
15 Overhead Plate Situps
7 Alligator Rolls (each side)
30 sec Face-Up Chinese Plank
50′ Offset Overhead Farmer Carry (left overhead/right farmer hold)
50′ Offset Overhead Farmer Carry (right overhead/left farmer hold)
-Rest 2 min b/t round-
Banded Pushups
Overhead Plate Situps
Alligator Rolls
Face-Up Chinese Plank
Offset Overhead Farmer Carry
Cooldown/Mobility
Metcon (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)