Mayhem Affiliate 10/21/2022

Peninsula CrossFit – CrossFit


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)


Metcon (Time)

“I’ll never let go”


1000m Run

75 Thrusters (45/35)

25 Burpee Box Jump Overs (24/20)


1000m Run

65 Thrusters (45/35)

25 Burpee Box Jump Overs (20/16)


800m Row

50 Wall Ball Thrusters (light)

25 Up Down + Box Step Up

Target time: 12-14 minutes

Time cap: 18 minutes


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)


Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)