Peninsula CrossFit – CrossFit
Join us on Zoom!
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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: Pigeon Pose
2 Sets of
10 Deck Squats
10 Plate G2OH
10 Static Samson Lunges
0-15 Min RT
Metcon (2 Rounds for time)
Pistols or x3 Air Squats
Hang Clean and Jerk (barbell or alt. DB)
Rest 2 min
Lungester (R/L Reverse Lunge + Air Squat)
Snatch (barbell or alt. DB)
15-45 Min RT
Feel free to use barbell, DB or KB. First round should be sub 10 min.
Metcon (No Measure)
10/10 Bird Dog
45-55 Min RT