Mayhem Affiliate 11/01/2022

Peninsula CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1. Hip Halo

– into –

3 sets:

3 Hang Clean High Pull

3 Hang Muscle Clean

3 Push Press

3 Hang Squat Clean

Strength

Strength Prep

-10-12 minutes to work up to a Heavy 3 RM.

-Go by feel

-5-6 working sets.

Hang Clean (Hang Squat Clean:
– Establish a 3 RM for the day)

Clean Grip Deadlift (3×3 @ 90% 1RM Clean)

Workout

Workout Prep

2 set:

4 Deadlifts

2 Box Jump Overs

Metcon (Time)

“Pebbles Flintstone”

Compete:

42-30-18

Deadlift (155/105)

Box jump Overs (24/20)

Fitness:

42-30-18

Deadlift (135/95)

Box jump Overs (20/16)

Wellness:

30-20-10

Kettlebell Sumo Deadlift (light)

Box Step ups

Target time: 10-12 minutes

Time cap: 14 minutes

Cooldown/Mobility

Cooldown/Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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