Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Hinshaw Warm Up (10 mins)
-into-
Burgener Warm Up (10 mins) (Snatch) + Skill Transfer (if time allows)
-into-
2-3 Times through (prep)
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
2. Workout Prep
2 sets:
50m Run/row
3 OHS/DB front squats (build in weight)
* Focus on getting right to bar and squat snatching the weight *
Workout
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Compete:
5 Rounds
400m Run
15 Overhead Squats (95/65)
Fitness:
5 Rounds
400m Run
15 Overhead Squats (75/55)
Wellness:
5 Rounds
300m Run
15 Dumbbell Front Squats (light)
Target time: 14-16 minutes
Time cap: 20 minutes
Accessory
Bonus (Checkmark)
Mini-Pump – Upper Body Posterior
2-4 Rounds
10 Strict Pull ups (band)
12 Double DB Prone Row @ moderate
12 Straight Arm Lat Pull Down @ moderate
10 Single Arm DB Kickback @ moderate
-Rest 3 min b/t round-
Double DB Prone Row
Straight Arm Lat Pull Down
Single Arm DB Kickback
Cooldown/Mobility
Metcon (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)