July 2020

P6 CrossFit – CrossFit View Public Whiteboard Warm-up () Back Squat (Bulid to a 1RM or Heavy Single) Death by Back Squat (AMRAP – Reps) EMOM add one rep 0:00-1:00-5 Back Squats (50% 1RM) 1:00-2:00-6 Back Squats (50% 1RM) 2:00-3:00-7 Back Squats (50% 1RM) Continue until you can not complete all the back squats in […]

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 Warm-up 0:00-10:00 3 Rounds: 15 banded good morning 10 Inchworms 15 Glute Bridges 10 Deadlifts *Increase deadlift weight each round Leonardo (Time) 15:00-46:00 21-15-9 Deadlift (185/125) Burpee Over Bar -Rest 5:00- 15-12-9 Deadlift (225/155) Burpee Box Jump over 24″/20″ -Rest 5:00- 12-9-6 Deadlift (275/185) Burpee Box Get over

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 0:00-12:00 3 Rounds: 1:00 Machine (OR Jog) 50′ Banded Lateral Side Step (Each Way) 50′ Banded Monster Walk (Forward/Backward) 15 Banded Air Squats 15 Deadbugs -Then- Modified Burgener Warm Up Squat Clean 5 x Clean Grip DL 5 x High Elbows 5 x Muscle Cleans 5 x

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 Warm-up 1:30 Machine or 200m jog 20 Banded Lateral Side Step (Each Way) 15 Banded Air Squat 15 Bodyweight Rows :30 Bar Hang Stay Classy (Time) 27-21-15-9 Wallballs 20/14 Pull ups RX+: 27-21-15-9 Wallballs 30/20 C2B Pull ups – – – Athletes Notes TARGET SCORE Target Time: sub

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 2 Rounds: Run 300m or 1:30 Ski/Row 5 Strict Pull Ups Into 10 Kip Swings 10 Inchworms 10 Deadbugs 60% of the time, it works every time (Time) 40/32 Calorie Row/Ski (OR 400m Run) 10 Bar Muscle Ups 40/32 Calorie Row/Ski (OR 400m Run) 10 Bar Muscle

P6 CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 10 Deep goblet squats for hip mobility (so move around a bit in the bottom) 10 Hip airplanes for hip coordination and rotation stability 10 Glute bridges for priming glute strength/activation 10 Bird dogs for core stability Deadlift (Find a Heavy single to Max Deadlift)

P6 CrossFit – Kids CrossFit View Public Whiteboard Kids 2.1 (AMRAP – Reps) WARM UP: Skill Run: Take group on a 400 m run stopping every 25-50 yards to practice a skill ex: 10 airsquats, push ups, tuck jumps, jumping jacks etc. Make sure for safety that there is a trainer at the front and

P6 CrossFit – P6 Event View Public Whiteboard 0′-15′ General Warm Up options (No Measure) Run 0-100 Jog Pace 100-200 Run Pace 200-300 Sprint Pace Line Drills Quad Stretch Knee to Chest Soldier Kicks Walking Hammy Stretch Side Lunge Cradle Stretch Walking Samson Walking Spidermans Inch worm 3 Air Squats + Broad Jump High Knees