Peninsula CrossFit – CrossFit
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A note on programming, equipment, and expectations inside the gym.
We will not be programming specific weights (volumes)
for the majority of workouts posted. This is to assist with your re-integration into the gym and the reality of equipment availability. Rx’d, stars, and scales won’t be programmed for the time being. Each coach will work with the class to communicate the intended stimulus desired.
The workout stations that have been set up are good, but they aren’t perfect. They won’t contain every piece of equipment for your ability level and workout. There will be no trading or substituting of equipment between stations or for equipment that isn’t on the floor.
Under no circumstance are barbells, regardless of loading, to be dropped. Barbells are, in all circumstance, intended to be lowered to the ground under control. The workout space allotted to us does not allow for dropping of barbells under any circumstance. If you can not follow this safety guideline you will be asked to leave.
“Reject Ego, Embrace Scaling.” We’ve all been away from the gym for awhile. None of us should hold ourselves to our old standards and abilities. Treat every lift, movement, and rep like it’s brand new to you. Your old maxes and PR’s don’t exist anymore. This is the perfect opportunity, the perfect excuse, to start from scratch and build a solid foundation. Attack your weaknesses and dial in your technique and mobility.
And most importantly… Have Fun!
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 10/10 Worlds Greatest Stretch
2 Sets of:
5 Hang Muscle Clean
5 Front Squat
5 Shoulder Press
5 Good Morning
5 Back Squat
0-15 Min RT
Front Squat (5 x 5 @ 42X1)
15-30 Min RT
E90Sec x 5
4 Sec Down
2 Sec Pause at Bottom
1 Sec at top
Keep this light. Feel free to change weights up with what you have in your box.
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 Min:
Hang Power Clean
Cal Row/Bike (…or Run)
30-55 Min RT
For stations without a cardio machine perform a consistent distance (i.e. 100m) for your run each round.
We will not be programming weights, so adjust loading accordingly for the appropriate tempo and intensity of each workout.
Cleans should be unbroken until at least the round of 12.