November 2020

P6 CrossFit – Online Programing View Public Whiteboard Warm-up (No Measure) 4:00 Clock: 10 Big Arm Circles (Forward/Backward) 10 Lunge Elbow to the floor (Total) :30 Handstand Hold OR Plank Hold Ron Swanson (Time) 7 Rounds: 6 Alternating Stepback Lunges 6 Chair Dips Rest 3:00 7 Rounds: 6 Alternating Stepback Lunges 4 Burpees Athletes Notes […]

P6 CrossFit – Online Programing View Public Whiteboard Warm-up (No Measure) 2 Rounds: 20 Alternating Bodyweight RDLs 15 Air Squats 1:00 Plank All the Bacon and Eggs (AMRAP – Reps) 3 Sets: AMRAP 4 Minutes: 20 Jumping Air Squats 20 Sit Ups Rest 2:00 B/T Sets Athletes Notes WORKOUT STRATEGY & FLOW: These amraps are

P6 CrossFit – CrossFit View Public Whiteboard 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 2 Sets 10 Squat

P6 CrossFit – Online Programing View Public Whiteboard FLOW (No Measure) :30 Neck Rolls (R/L) :30 Shoulder Rolls (Forward/Backward) :30 Small Arm Circles (Forward/Backward) :30 Big Arm Circles (Forward/Backward) :30 Hip Circles (R/L) :30 Knee Circles (R/L) :30 Ankle Circles (Right Foot/Left Foot) :30 Calf Raises 1:00 Toe Touches (Standing – reaching towards the floor.

P6 CrossFit – CrossFit View Public Whiteboard Expanded Line Drill Warm Up (No Measure) 1: Karaoke drill: high knees opening up the hips in a lateral movement from inside to outside leg, then step behind and repeat. Then repeat the other direction 2: Over the hurdle: forward progress high knees opening the hips 3: High

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 3 Rounds: 50 Single Unders/Jumping Jacks 10 Cossack Squats (Total) 5 Inchworms Treat Yo Self (Bodyweight) (AMRAP – Rounds) AMRAP 12 Minutes: 60 Plate Hops/Line Hops 60’ Walking Lunge 12 Burpees Athletes Notes WORKOUT STRATEGY & FLOW: Aim for 80-85% of max capacity throughout the entirety of

P6 CrossFit – Online Programing View Public Whiteboard Warm-up (No Measure) 2 Rounds: 10 Big Arm Circles (Forward/Backward) 20 Alternating Stepback Lunges 10 Single Leg Glute Bridges (Each Leg) “Everything hurts and I’m dying.” (AMRAP – Reps) EMOM x 20 Minutes: Min 1: 20 Alternating Bodyweight RDLs Min 2: 20 Glute Bridges Min 3: Max

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 0:00-12:00 1. Movement Prep/Activation and Increasing Heart Rate 2 sets 20 Banded Good Morning 10 Box Jump with Step Down 10 Single Arm Suitcase Deadlift (each side) 2. Workout Prep 1 Set (fast) 6 Deadlift (at workout weight 1) 6 Box jump Overs (at workout height 1)

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 0:00-12:00 1. Banded 5’s 2. Movement Prep/Activation and Increasing Heart Rate 2 Rounds 10 V Ups 10 Hanging Scap Retraction 10 Empty Bar Overhead Squats 3. Workout Prep 1 Set (at a fast pace): 3 Overhead Squats (at workout weight 1) 3 Toes-to-bar 2 Overhead Squats (at

P6 CrossFit – P6 Event View Public Whiteboard