Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1.Hinshaw Warm Up (12-15 minutes)
2. Workout Prep
3 sets:
100m Run/Row
3 Front Squats (empty bar)
3 Push Press (empty bar)
3 Thrusters (empty bar)
3 Up-Downs + Box Step Up (each side)
Workout
Metcon (Time)
“I’ll never let go”
Compete:
1000m Run
75 Thrusters (45/35)
25 Burpee Box Jump Overs (24/20)
Fitness:
1000m Run
65 Thrusters (45/35)
25 Burpee Box Jump Overs (20/16)
Wellness:
800m Row
50 Wall Ball Thrusters (light)
25 Up Down + Box Step Up
Target time: 12-14 minutes
Time cap: 18 minutes
Gymnastics
Metcon (Checkmark)
Skill Progression (Low Ring Muscle Up)
Pratice Ring Muscle Ups
– 10 – 12 minutes-
Here is the chain of progression towards a ring muscle up. You can work on any of the skills leading up to it:
Strict Pull-ups (Prerequisite: Hang from bar for 30 sec)
Kipping Pull-ups (Prerequisite: 1 strict Pull-up)
Chest to bar Pull-ups (Prerequisite: 3-5 kipping Pull-ups)
Bar Muscle-up (Prerequisite: 8-10 Toes to bar)
Strict Ring Muscle-Ups (Prerequisite: 2-3 strict Chest to bar Pull-ups)
Kipping Ring Muscle-Ups (Prerequisite: 1-2 super low ring dips with feet behind the body)
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)