Peninsula CrossFit – CrossFit

Metcon (No Measure)

4-5 Sets:

20 banded tricep extensions @ fast (light band)

10 kipping HSPU

Rest 90 seconds
15-30 Min RT

GOAL: Pressing power endurance

-The “pre fatigued” method. We are using the tricep ext. to fatigue the muscles for the main movement.

-You should be able to perform the HSPU in max 2 sets.

Metcon (4 Rounds for time)

E4MOM x 4 (16 Mins):

2 Rounds:

10/8 cal. row

6 BBJO 24/20″

2 RMU
30-55 Min RT

GOAL: Gymnastics pull/push speed endurance

-With low reps we want to think about fast transitions.

-About 30-40 sec on the row, 30 sec on the BBJO and then an unbroken version of your most challenging gymnastics.