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)