Peninsula CrossFit – CrossFit
Warm Up
Warm-up (No Measure)
1. Banded 7’s
https://www.youtube.com/watch?v=51-VRkslVg4
-into-
3 sets:
3 Strict Press (empty bar)
3 Push Press (empty bar)
5 Bar Facing Up Downs
:30 Sec Jump Rope/plate hop
2. Test round
1 set:
5 Push Press @ workout weight
2 Burpee Over Bar/up-downs
10 Double Unders/plate hops
Workout
Metcon (Time)
“Bucky the Badger”
Compete:
7 rounds:
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders
Fitness:
7 rounds:
7 Push Press (75/55)
5 Burpee over Bar
35 Double Unders
Wellness:
7 rounds:
7 Dumbbell Push Press (light)
7 Up Downs (option: hands on box)
49 Plate hops (step up, up, down, down)
Target time: 11-13 minutes
Time cap: 16 minutes
Accessory
Hamstring Ring Curls (4 sets: 10 reps)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.
Hamstring Ring Curls
https://youtu.be/LULmBlzm3bc
DB Box Step-ups (4 sets: 10 reps (each side))
*Rest 2:00-2:30 b/t sets
Focus: With a DB in each hand or racked on the shoulders and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
DB Box Step-ups
https://youtu.be/7AtIjR-QqVA
Cooldown
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)
Warm Up
Warm-up (No Measure)
Mayhem Ready: Your Evening Foot Care Routine