Peninsula CrossFit – Open (Deka)
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
2 minutes Row or Bike
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Hip flexor
B2. Seated T-spine extension
2-3 set of 5 deep breaths
Try to reach more ROM every time you exhale
https://www.youtube.com/watch?v=Lr0jrKKkQ2M
C. Specific
2 sets
5/5 Face up Chinese plank + Knee drive
https://www.youtube.com/watch?v=SpSk8-Xkghg
5/5 elbow plank + reach through
10 Mini band oscillations https://www.youtube.com/watch?v=P9QVvhyBTdM
Weightlifting
A: Metcon (Weight)
4sets
5 Strict Press
3 Push Jerk
@ascending each set
Goals:
1. Improve pressing strength
2. Improve the use of your upper body on the drive of the Jerk. Doing strict press right before the Jerk should make you use your arms more at the end of the drive.
Metcon
B: Metcon (Time)
For time
100 Double-unders
50 Wall Balls @30/20lbs
30 Burpees
50 Wall Balls @30/20lbs
100 Double-unders
Goal: Pressing endurance and stamina
Today we are doing a chipper because our goal is to have you move continuously for a long-ish period of time. It’s in this type of workout that we see which one of you has the courage to go on and who will stop moving.
Points of performance:
– Consistency
Core
C: Metcon (No Measure)
Band Rotation
3 x 10/side
Hold 2 seconds at peak contraction for every repetition