Peninsula CrossFit – CrossFit
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Warm-up (No Measure)
Cardio: 3 Min
Mobility: 2 Min
3 Sets of:
3 Clean High Pull
3 Muscle Clean
3 Hang Squat Cleans
0-15 Min RT
E2MOM for 10 Min:
-3 Clean High Pulls
-1 Paused Squat Clean
-1 Squat Clean
15-30 Min RT
Goal: Improve form in the 2nd pull.
-For paused squat clean pause in the receiving position (1/4 squat). The purpose of this is to teach your body to slow the bar down and create tension.
-Focus on turnover speed.
Metcon (AMRAP – Rounds and Reps)
HSPU + Pistols
30-55 Min RT
Goal: Improve gymnastic capacity.
-We are looking to hit anywhere from 6-12 rounds. Aggressively scale the reps and movements.
-Scaling options for pistols are shrimp squats or skater squats.
-Consider scaling to push ups and air squats.