Peninsula CrossFit – CrossFit
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8797865035
PASSWORD: PCF123
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 min
Then;
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.