Tuesday July 19, 2022

Peninsula CrossFit – CrossFit

Push Press

EMOM 10 Mins:

Odd Min: 1 push press @ 90% of 1RM

Even Min: 10-15 banded shoulder press

15-35 Min RT

GOAL: Near max effort push press

-We are using the Odd minute to get comfortable in the near max effort zone, and using the Even minute to keep the muscles firing and taxed a little bit.

-We will take a few minutes to warm up to 90% before starting the EMOM

Metcon (Time)


500m Row

21 KB swings @53/35#

12 Ring Dips
35-55 Min RT

GOAL: Fast and light conditioning

-This may look familiar, in that its very similar to “Helen” but with different movements.

-Helen is meant to be a fast, light, near unbroken workout, but for most people ring dips are much more challenging than pullups. You will want to break early and maintain small sets so you don’t hit a wall at any point.