Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. 3:00 Machine
then,
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
Strength
Snatch Deadlift + Power Snatch
3 Snatch Deadlift + 2 Power Snatch x 5 sets
* Work up to a comfortable heavy *
Workout
Workout Prep
2 sets:
100m Row (workout pace)
5 Wall Balls
2 Burpee Pull-ups
Workout (Time)
Dallin
Compete:
1000/850m Row
75 Wall Balls (20/14) to 10′
25 Burpee Pull-ups
Fitness:
1,000/850m Row
75 Wall Balls (16/14) to 9′
15 Burpee Pull-ups
Wellness:
750/650m Row
50 Wall Ball Thrusters
20 Up Downs + Jumping Pull-ups (or ring rows)
Target time: 11-13 minutes
Time cap: 15 minutes
Cooldown/Mobility (Checkmark)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)