June 2020

P6 CrossFit – CrossFit View Public Whiteboard Clean and Jerk Find a heavy to max C&J Grace (Time) Grace 30 clean and jerks for time Men: 135 lb. Women: 95 lb. Don’t have to Squat clean each rep. Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Power or squat Metcon (No Measure) On […]

P6 CrossFit – CrossFit View Public Whiteboard Warm Up Games “Speed Drills” (No Measure) Class Size Any Objective Finish First Rules Lay out in a line towards the rig: Plates 2x10s, 2x25s, 2x35s, 4x45s, 2x35s, 2x25s, 2x10s then KBs 2x10s, 2x18s, 2×26, 2x35s, 2x53s, 2x70s and a Wall Ball (20/14) Start at the 10s and

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm-up (No Measure) Warm up: 3 Rounds of 20 sec Squats 20 sec rest 20 sec Jumping jacks 20 sec rest 20 sec Mountain Climbers 20 sec rest Warm Up Games “Speed Drills” (No Measure) Class Size Any Objective Finish First Rules Lay out in a line

P6 CrossFit – CrossFit Foundations View Public Whiteboard Day Four On-Ramp (No Measure) MOVEMENTS TO REVIEW: Deadlift OHS Push Jerk MOVEMENTS TO TEACH: Main Movement: Snatch with a PVC Supplementary Movements: Thruster Pull-up and its scalings Explain what they are about to do and what Fran is (If you’ve ever done CrossFit you know Fran).

P6 CrossFit – CrossFit View Public Whiteboard Metcon (Weight) Pausing Back Squats On the Minute x 10: 1 Pausing Back Squat* One Second Pause: 1. Going Down at Parallel 2. Absolute Bottom of Squat 3. Coming Up at ParallelInput your highest weight used, then put in comments your weight used for each. Thank U, Next

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 – Kids CrossFit View Public Whiteboard Kids 3.2 (AMRAP – Reps) WARM UP: 1 Cartwheel, Zig Zag Between Cones, Climb Over 4 Boxes, Rig PVC Over Unders Skill work: Handstand Push Up on Box: Have athletes set up with hands on ground and knees on box. Make sure the are looking at box

P6 CrossFit – CrossFit View Public Whiteboard Speed Dating (AMRAP – Reps) 5 Rounds: AMRAP 2: 2 Rounds Strict Cindy Max Reps Barbell Movement (95/65) Rest 1 Minute Between Rounds Round 1: Power Cleans Round 2: Front Squats Round 3: Hang Squat Cleans Round 4: Power Clean and Jerks Round 5: Clusters RX+: 135/95 Metcon

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 Strict Climbing (AMRAP – Reps) AMRAP 9: 1 Strict Handstand Push-up 1 Strict Ring Dip 1 Hand-Release Push-up 2 Strict Handstand Push-ups 2 Strict Ring Dips 2 Hand-Release Push-ups … Climb By (1) Rep Each Round Metcon (No Measure) 3 Giant Sets: 21 Rower Pike-ups 15 GHD Sit-ups