Peninsula CrossFit – CrossFit
Welcome Back!
Join us on Zoom!
From a laptop click on the link:
https://us04web.zoom.us/j/8797865035
From a Smartphone, download the zoom app and Join Session ID: 8797865035
PASSWORD: PCF123
A note on programming, equipment, and expectations inside the gym.
PROGRAMMNG:
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.
EQUIPMENT:
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.
EXPECTATIONS:
“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. You’re old maxes and PR.’s don’t exist anymore. This is the perfect opportunity, the perfect excuse, to tear yourself down and start from scratch. Attack your weaknesses and dial in your technique and mobility.
And most importantly… Have Fun!
Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
3 Sets of:
7/7 One leg RDL + Knee Drive
7/7 Half kneeling Press
7 Deep Squat Y lifts w/ small plate
0-15 Min RT
Push Press (5 x 5)
15-30 Min RT
Keep it light. Just get under the bar.
Metcon (AMRAP – Reps)
EMOM 15:
Min 1: 10-15 Deadlift
Min 2: 15-20 Wall Ball
Min 3: 30-45 Sec Plank
30-55 Min RT