Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. 3 sets:
30 second Row (Only Legs)
30 second Row (Arms Only)
30 second Row (Regular)
2. Workout Prep
2 sets:
5/4 Calorie Row (build in pace)
5 Push Ups
Rest 30 seconds between sets
Workout
Metcon (Time)
“Warheads”
Compete:
40-30-20-10
Push Ups
Calorie Row
* Female Calorie Row 32-24-16-8
Fitness:
32-24-16-8
Push Ups
Calorie Row
* Female Calorie Row 26-20-14-6
Wellness:
26-20-14-6
Bar Push Ups (knees)
Calorie Row
* Female Calorie Row 21-15-12-9
Target time: 8-10 minutes
Time cap: 14 minutes
Accessory
Lying DB Pullover on Bench (4 sets of 10 reps)
4×12 @ moderate
*Rest 1:00-1:30 b/t sets
Elevated Heel Goblet Squat (4 sets of 10 reps)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension.
Elevated Heel Goblet Squat
https://youtu.be/RUXLuZ_GLrE
Cooldown/Mobility
Metcon (Checkmark)
1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)