Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. Hip Halo Warm-Up
-into-
6 min AMRAP
30 sec bike/row (mod pace)
3 Dumbbell Squats (light/moderate)
3 Dumbbell Shoulder to Overhead
3 Dumbbell Thrusters
2. Workout Prep
2 sets:
5/4 Calorie Bike/Row
2 Dumbbell Thrusters (workout weight)
Workout (8 Rounds for time)
“It’s Beginning to Look a Lot Like Christmas”
Compete:
Every 3:00 (8 sets)
15/12 Cal Bike (Or 21/16 Cal Row)
10 Dumbbell Thrusters (50s/35s)
Fitness:
Every 3:00 (8 sets)
12/10 Cal Bike (Or 16/14 Cal Row)
10 Dumbbell Thrusters (35s/25s)
Wellness:
Every 3:00 (8 sets)
10/8 Cal Bike (Or 14/12 Cal Row)
5 Dumbbell Front Squats (light)
5 Dumbbell Push Press (light)
Target time: 60-75 seconds
Time cap each set: 90 seconds
Mobility (Checkmark)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
Accessory: Strict Pull-ups (Checkmark)
Every min (10 mins):3-5 Strict Pull-Ups
(Optional: 1-second pause at the top with a 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)
Add 1-2 reps or go up to the next scaling progression from last time.