Mayhem Affiliate 12/07/2022

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)

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