Peninsula CrossFit – CrossFit
Warm-up (No Measure)
1. 3:00 Machine of choice (increase intensity every 1:00)
– into –
3 sets
30 seconds Jump Rope/plate step ups
5 Dball cleans
3 Up Downs
**2. Workout Prep**
1 set
3 Dball cleans or power cleans
10 Skipping variation
5 Sit Ups/deadbugs
Workout (5 Rounds for reps)
O’ Holy Night
Compete:
5 sets
1:00 Max Dball Cleans 100/80 (or Power Cleans 135/95)
1:00 Max Double Unders
1:00 Max Abmat Situps
1:00 Rest
Fitness:
5 sets
1:00 Max Dball Cleans 60/45 (or Power Cleans 115/75)
1:00 Max Double Unders
1:00 Max Abmat Situps
1:00 Rest
Wellness:
5 sets
1:00 Max Medball cleans 30/20 (or DB power cleans)
1:00 Max Single Unders/Plate step ups
1:00 Max Deadbugs
1:00 Rest
Target number of reps each set: 140+
Minimum number of reps before scaling: 90
Accessory (Checkmark)
Fa la la la
(All for quality)
4 sets
10 Strict Pull Ups
10 Dumbbell Bench (moderate weight)
-Rest 1 min between sets
4 sets
10 barbell curls (lightweight)
10 barbell skull crushers (light weight)
-Rest 1 min between sets
Pick weights that you can maintain unbroken throughout. If you have to break before 10 reps on the strict pull-ups, then just do a Max set unbroken every time.
Pull-up Scaling Options: banded Strict Pull-Ups, Jumping Pull Up + Slow negative, Ring Row
Coodown/Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)