P6 CrossFit – CrossFit
Warm-up
0:00-12:00
1. Banded 5’s
2. Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
8 minute AMRAP
1 minute bike (start easy and pick up intensity each round)
5 Kipping Swings (on the rig)
5 Jumping Squats
5 Behind the Neck Push Press (PVC or empty bar)
5 Overhead Squats (PVC or Empty bar)
5 alternating leg V-ups (each side)
5 wall angels
4. Workout Prep
1 Set: (at workout pace)
2 Overhead squats (at workout weight)
2 Box jump overs (at workout height)
2 Thruster (at workout weight)
2 Power cleans (at workout weight)
2 Toes to bar
1 Burpee muscle-up
2012 Chipper (Time)
15:00-48:00
For time:
10 Overhead squats (155/105)
10 Box jump overs (24/20)
10 Thrusters (135/95)
10 Power cleans (205/125)
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power cleans (205/125)
10 Thrusters (135/95)
10 Box jump overs (24/20)
10 Overhead squats (155/105)
Time Cap: 15 minutes
-Rest 10:00 (OR Rest 5:00 if short on time)-
For time:
20 Overhead squats (155/105)
20 Box jump overs (24/20)
20 Thrusters (135/95)
20 Power cleans (205/125)
20 Toes to bar
10 Burpee muscle-ups
SCALING
For time:
10 Overhead squats (115/80)
10 Box jumps (24/20)
10 Thrusters (95/65)
10 Power cleans (165/110)
10 Toes to bar
5 Burpee muscle-ups
10 Toes to bar
10 Power cleans (165/110)
10 Thrusters (95/65)
10 Box jumps (24/20)
10 Overhead squats (115/80)
Time Cap: 15 minutes
-Rest 10:00-
For time:
20 Overhead squats (115/80)
20 Box jumps (24/20)
20 Thrusters (95/65)
20 Power cleans (165/110)
20 Toes to bar
10 Burpee muscle-ups
The SCALING aim is to use appropriate weights and not spend excessive time at any one station
Scaling option to finish near the target score:
TARGET SCORE
Target Time each set: 10-12 minutes
Time Cap each set: 14 minutes
STIMULUS and GOALS
Here is a throwback to the 2012 CrossFit Games and some great moments with Rich and other elite athletes.
This is a unique chipper that we will work down and back up the rep scheme. We want mostly unbroken sets on movements. It is designed to be just at the edge of our ability to hang onto movements throughout while minimizing rest between movements.
WORKOUT STRATEGY & FLOW
Overhead Squat and Thrusters: Both of these weights should be moderate but weights we can hit 10 unbroken without overly fatiguing ourselves, while being purposeful driving out of the hole with.
Box Jump Overs: These should be relatively fast and an easier portion of the workout. Jump, turn and repeat.
Power cleans: these should be at a moderate/heavy weight, but not
Accessories
3 Sets
10 Barbell Bent Over Row (Use each set to work up to a max set of 10 for the day)
50m single arm farmers carry (Heavy) (each side)
20 Kettlebell windmill (10 each side) (light)
10 weighted barbell Hip extensions (Heavy)
