June 2020

P6 CrossFit – CrossFit View Public Whiteboard Clean Squat Clean Power Clean Power Clean Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Scaled Elizabeth (Time) 15-12-9 reps for time of: Cleans (75/55 lb) Hand Release Push-Ups

P6 CrossFit – Kids CrossFit View Public Whiteboard Kids 3.1 (Time) WARM UP: Switch Sides: Divide the group in half and line them up facing each other on opposite sides of the room. Select a way to cross the space and call “switch!” to signal them to switch sides. Repeat with as many different movements

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 Warm Up Games “Off Balance” (No Measure) Class Size 2+ Objective Get your partner to move their foot (fall off balance) Rules Both partners will start in a 3/4 squat and must stay there You will both put your hand up (palms facing each other) and when the

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm Up Games “Off Balance” (No Measure) Class Size 2+ Objective Get your partner to move their foot (fall off balance) Rules Both partners will start in a 3/4 squat and must stay there You will both put your hand up (palms facing each other) and when

P6 CrossFit – CrossFit View Public Whiteboard Hellhole (AMRAP – Reps) “2-2-2-3” Intervals Style 35 Double Unders 5 Lateral Dumbbell Burpees Max Devil’s Press *Workout flow is as follows: AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 3 RX: 50s/35s Metcon (No Measure) Ascending Ladder For 6

P6 CrossFit – CrossFit Don’t let me down (Time) 4RFT, with a Dumbbell (50/35): 10 Single Arm Over Head Lunges 10 Single Arm Hang Clean & Jerks 200m run RX+: Each athlete is responsible for 1 DB that they must NOT put down during the WOD (even during the run). If the DB touches the

P6 CrossFit – Kids CrossFit View Public Whiteboard Kids 2.2 (Time) WARM UP: Cone!: In pairs, athletes line up on either side of a cone. Listening carefully, both partners perform the movement called by the Trainer. When the word “Cone” is called, both partners try to be the one to snatch the cone up off

P6 CrossFit – CrossFit View Public Whiteboard Clean and Jerk Technique (Weight) Technique Complex (5:00 – 10:00) 3 Sets: 1 Clean Pull 1 Low Hang Squat Clean 1 Push Jerk 1 Split Jerk Clean and Jerk (11:00 – 22:00) Minute 1: 1 Squat Clean and Jerk Minute 2: 1 Squat Clean and Jerk Minute 3:

P6 CrossFit – CrossFit View Public Whiteboard Shoulder Press Push Press Push Jerk Split Jerk Shoulder 2 Shoulder (Time) Four rounds for time of: 200 Meter Run 15 Push-Ups 200 Meter Run 15 Push Presses (95/65 lbs)