Saturday February 13, 2021

Peninsula CrossFit – CrossFit

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Warm-up (No Measure)

Cardio: 3 Min

Mobility: 2 min


3 Sets of:

5 Inch Worm

5/5 Dead Bug

5/5 Bird Dog

5 PVC Press

5 PVC Push Press

5 PVC Push Jerk
0-15 Min RT

Shoulder Boulders (3 Rounds for reps)

3 Rounds for Max Points:

Max Shoulder Press = 3 points

Max Push Press = 2 points

Max Push Jerk = 1 point

@ 95/65 lbs
15-30 Min RT

GOAL: To manage shoulder fatigue and have deliberate movement separation between the three types fo presses.

-The weight should be heavy enough that we are strict pressing between 5-10 reps every round.

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Min

100 Double Unders

50 Wall Balls @ 20/14 lbs

50 Pull Ups

50 Deadlift @ 205/145 lbs
30-55 Min RT

GOAL: Imrpove your performance in long chippers including weightlifting, gymnsatics, and metabolic conditioning.

-Do no start too fast.

-Relax the shouldrs on the double unders.

-Break the wall balls to maintain your heart rate lower for the first half of the workout.

-Aim for quality on the pull ups.

-Break the deadlifts into short sets and short rests.