Peninsula CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
1. Hip Halo Warmup + Banded 7’s Warmup
-into-
6 min AMRAP
3-5 Bench Press (empty bar – build across)
3-5 Deadlift (empty bar – build across)
2. Workout Prep
1 set:
3 Bench press (at workout weight)
3 Deadlifts (at workout weight)
Workout
Metcon (Time)
“I’m the King of the World”
Compete:
For Time:
10-9-8-7-6-5-4-3-2-1
Bench Press (155/105)
1-2-3-4-5-6-7-8-9-10
Deadlift (225/155)
Fitness:
For Time:
10-9-8-7-6-5-4-3-2-1
Bench Press (135/95)
1-2-3-4-5-6-7-8-9-10
Deadlift (205/135)
Wellness:
For Time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Bench Press (light)
1-2-3-4-5-6-7-8-9-10
Dumbbell Deadlift (light-moderate)
Target time: 10-12 minutes
Time cap: 15 minutes
Large class options:
*Anyone can choose to do floor press instead of bench press.
Or
Teams of 2
For Time:
20-18-16-14-12-10-8-6-4-2
Bench Press (135/95)
20-18-16-14-12-10-8-6-4-2
Deadlift (205/135)
Accessory
Metcon (4 Rounds for time)
Mayhem Mini-Pump – Upper Body Posterior
4 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Lat Pulldowns @ moderate weight – maintain quality
12 Bent Over Barbell Row @ moderate weight – maintain quality
10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t round-
Cooldown/Mobility
Metcon (Checkmark)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)