Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Banded 7’s
-into-
3 sets:
30 Second Assault Bike
5 Kip Swings/scap pull ups
3 Pull Ups/ring rows
8 Air Squats + Box Step Up
10 Alternating Dumbbell Snatch
2. Workout Prep
2 sets:
4 Chest to Bar/pull up/ring row
5 Air Squats + 10’ Lunge Walk
4 Dumbbell Snatch (build in weight)
4 Box Jump/step (build in height)
Workout
Metcon (Checkmark)
“Airheads Extreme”
Compete:
EMOM 15
Minute 1: 12 Chest to Bar (Or 16 Pull-ups)
Minute 2: 10 Air Squats + 50’ Walking Lunge
Minute 3: 20 Alternating Dumbbell Snatch (50/35)
Minute 4: 12 Box Jumps (24/20)
Minute 5: Rest
Fitness
EMOM 15
Minute 1: 12 Pull-ups
Minute 2: 10 Air Squats + 50’ Walking Lunge
Minute 3: 20 Alternating Dumbbell Snatch (35/25)
Minute 4: 12 Box Jumps (20/16)
Minute 5: Rest
Wellness:
EMOM 15
Minute 1: 12 Ring Rows
Minute 2: 50’ Walking Lunge (or farmer carry)
Minute 3: 12 Kettlebell Swings (light)
Minute 4: 12 Box Step Ups (20/16)
Minute 5: Rest
Target time each set: Sub 40 seconds
Time cap each set: 45 seconds
Accessory
Incline Bench DB Chest Fly (4 sets: 12 reps )
*Rest 1:00-1:30 b/t sets
Incline Bench DB Chest Fly
https://youtu.be/fa8uxyD0tVs
Weighted Hip Thrust (4 sets: 12 reps)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Cooldown/Mobility
Metcon (Checkmark)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)