Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. Hip Halo Warmup
-into-
8 min AMRAP
5 Front Squats (empty bar)
5 Strict Press
5 Up Downs
10 Lateral Bar Jumps
2. Workout Prep
3 sets
3 Thrusters (build-in weight)
2x 25′ Shuttle Run (practice turning)
Workout (Time)
Acai Bowls
Compete:
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (115/80)
2-4-6-8-10-12-14-16-18-20
Shuttle Run (each 25ft length = 1 Rep)
Fitness:
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters (95/65)
2-4-6-8-10-12-14-16-18-20
Shuttle Run (each 25ft length = 1 Rep)
Wellness:
For Time:
1-2-3-4-5-6-7-8-9-10
Dumbbell Thrusters (light)
8/6 Calorie Row after each set
Target time: 14-16 minutes
Time cap: 20 minutes
Accessory (Checkmark)
Every min (10 mins):
3-5 Strict Pull-Ups
(Optional: 1 sec Pause at the top + 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow Negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
Cooldown/Mobility (Checkmark)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose