April 2020

P6 CrossFit – CrossFit View Public Whiteboard Quarantine Recovery Day (No Measure) 3 Rounds, Not for Time: 50 4-Count Weighted Flutter Kicks 40 Bent Over Barbell Rows or Single Arm Bent Over Rows (20 each) 30 Weighted Glute Bridges 20 Weighted Sit-Ups *Using Kettle bell / Dumbbell / Wall Ball / Barbell Mobility Upper Body […]

P6 CrossFit – CrossFit Foundations View Public Whiteboard Day Three On-Ramp (4 Rounds for reps) MOVEMENT TO REVIEW: Shoulder Press MOVEMENTS TO TEACH: Main Movements: Deadlift Sumo Deadlift High pull Medball Clean Supplementary Movements: Jump Rope Kettle Bell Swing (American and Russian) WORKOUT: 4 Rounds for Reps 30 seconds on, 30 Seconds off of: Med

P6 CrossFit – CrossFit Foundations View Public Whiteboard Day Two On-Ramp (Time) MOVEMENT TO REVIEW: Air Squat MOVEMENTS TO TEACH: Main Movements: Shoulder Press Push press Push Jerk Supplementary Movement: Box Jump Rowing WORKOUT: 4 Rounds for time of (4RFT): Row 250m 10 Push Press/Push Jerk 10 Box jump/Step-up Use PVC or light Barbell POST-WORKOUT:

P6 CrossFit – CrossFit View Public Whiteboard Frust Tall (AMRAP – Rounds) AMRAP 20: 40 Air Squats 20 Pushups 10 Reverse Burpees *Every 2:00, starting on the 2:00 do 40 Double-Unders then pick back up where you left off Body Armor On the 2:00 x 6 Sets: Weighted Split Squat Complex Unweighted Split Squat Complex

P6 CrossFit – CrossFit View Public Whiteboard Banna Hanana (AMRAP – Rounds and Reps) 5 Rounds of AMRAP 3: 10 Toes to Dumbbell 20 Alternating Dumbbell Power Snatches 60 Double-Unders Rest 90 seconds between rounds Barbell Version 5 Rounds of AMRAP 3: 10 Strict Toes to Barbell 20 Power Snatches 60 Double-Unders Rest 90 seconds

P6 CrossFit – CrossFit Foundations View Public Whiteboard On-Ramp Day 1 (AMRAP – Reps) Main Movements: Air Squat Front Squat Overhead Squat Put each member through squat therapy and annotate the nearest distance they can achieve. Check for butt wink (If so have them try a goblet squat to see if that fixes it) Supplementary

P6 CrossFit – CrossFit View Public Whiteboard Cheese and Ham (Time) 800m Run Into… 10-9-8-7-6-5-4-3-2-1: Goblet Dumbbell Thrusters Burpees Into… 800m Run Barbell Option: 800m Run Into… 10-9-8-7-6-5-4-3-2-1: Thrusters Burpees Into… 800m Run

P6 CrossFit – CrossFit View Public Whiteboard Strict Nicole (AMRAP – Reps) AMRAP 20: 400 Meter Run Max Strict Pull-ups“Strict Nicole” (No equipment version) AMRAP 20: 400 Meter Run 20 Jumping Lunges

P6 CrossFit – CrossFit View Public Whiteboard Dastaway (AMRAP – Rounds and Reps) 6 rounds of AMRAP 3: 4 Strict Pull-ups 8 Burpees 12 Single Dumbbell Reverse Lunges Rest 30 seconds between rounds Pick up where you left off (No Equipment Version) 6 rounds of AMRAP 3: 8 Odd-Object Rows 8 Burpees 12 Odd-Object Reverse

P6 CrossFit – CrossFit View Public Whiteboard Levlar (AMRAP – Rounds and Reps) AMRAP 15: 3 Front Plank Pushups 3 Strict Pull-Ups 3 Turkish Sit-Ups 3 Weighted Glute Bridges 6’s, 9’s, 12’s… Rounds for score = the last actual number of reps you finished (3,6,9,12,etc) *Sub strict pull-ups for weighted Rows if no equipment