Monday January 25, 2021

Peninsula CrossFit – CrossFit

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Warm Up 2021 (No Measure)

Cardio: 3 min

Mobility: 2 Min


2-3 Rounds of 5-10 Reps

-Push Up/Push Variation

-Pull Up/Pulling Variation

-Sit Up/Core Variation

-Air Squat/Squat Variation

-WOD Movement
0-15 Min RT

0-15 Min RT

The above is a new warm up format we are trying out. It encompasses a general upper-body push and pull, core, and legs. Lastly, there is room for WOD specific movements to be drilled.

Please remember that the warm up is ‘your’ warm up. Each athlete will have unique and individual needs and requirements to prepare themselves effectively for the class.

Constantly play around with the best format and flow for your warm ups. In general the above will look something like:

Push Variations:

-Push Up

-Scap Push Ups

-Inch Worm

-Plank to Elbows



Pull Variations:

-Pull Ups

-Beat Swings

-Scap Pull Ups

-Bent Over Row


Core Vairation:

-Ab-Mat Sit Ups


-T2B/Leg Raises



Squat Variation:

-Air Squat

-Samson Lunge



-Curtsy Lunge

-Cossack Lunge

WOD Movement:

-Take the most technical or staple movement(s) from the WOD and drill them as you see fit. You will being doing these movements in preparation for the WOD so lets incorporate them into the warm up.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

12 Alt/ DB Hang Clean and Jerk @ 1 x 50/35 lbs

6 DB Facing Burpees

6/Side OH DB Lunge @ 1 x 50/35 lbs

6 DB Facing Burpee
15-40 Min RT

Goal: Imporve pacing and aerobic endurance.

-Stay tall at the bottom and use you hips on the cleans. Use the reception of the clean to move directly into your jerk.

-Keep palm turned inward toward you head, bicep into th ear for the lunges. Push up against the DB.

-Be consistent with your burpees, make your first and last reps look identical.

Metcon (No Measure)


10 MTY (Bent Over)

30-45 Sec/Side Star Side Plank
40-55 Min RT