Tuesday, February 23, 2021

Peninsula CrossFit – CrossFit

Join us on Zoom!
Laptop: https://us04web.zoom.us/j/8797865035
Smartphone: session ID 8797865035

Warm-up (No Measure)

Cardio: 3 mins

Mobility: 2 mins


15 Banded shoulder press

15 Scap pushups

15 Air squats

15 Calf raises

10-10 Dead bug
0-15 Min RT

Metcon (Weight)

EMOM 12 minutes:

Odd: 4-8 HSPU (strict/kipping/deficit/etc.)

Even: 2 segment Power Clean @ 70% 1RM
15-30 Min RT

GOAL: Improve your ability to use an explosive hip extension on both movements.

-If doing the HSPU from a box you can still achieve a deficit using 2 bumper plates

-2 segment clean: perform a power clean with a pause after the first pull (just above the knee cap)

-score is for power clean weight

Metcon (5 Rounds for time)

Every 3 minutes for 15 minutes (5 rounds total)

10 Alt. DB hang Power Clean and Jerk @ 1 x 50/35 lbs

15 DB front rack lunges @ 1 x 50/35 lbs

5 Wall Walks
30-50 Min RT

GOAL: High intensity intervals

-Aim isn’t to complete the work within 3 minutes but to go as fast as possible.

Metcon (No Measure)

Cool Down:


Bird Dog

Banded Dead Bug
*Hold every rep for 3-5 seconds. Do this Well*