P6 CrossFit – Online Programing View Public Whiteboard Warm-up 6:00 Clock: 5 Inchworms :30 Hollow Hold 8 Air Squats (2 sec pause in the bottom) :30 Single Arm Overhead Dumbbell Hold (Each Arm) OR Side Plank (Each Side) Have Yourself a Merry Little Christmas Bodyweight (AMRAP – Reps) 3 Sets: 1:00 Max Reps Air Squats […]
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P6 CrossFit – Online Programing View Public Whiteboard Warm-up 2 Rounds: 30 Plate Hops 10 Hip Bridges (2 sec pause at the top) 5 Push Ups to Downward Dog Pose :30 Handstand Hold/Plank Hold Frosty the Snowman Bodyweight (AMRAP – Rounds and Reps) 3 Sets: AMRAP 4 Minutes: 5 Hand Release Push Ups 10 Box
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P6 CrossFit – CrossFit View Public Whiteboard Kris Kringle (Distance) Optional BikeErg Warm-up: 5min from easy to mod 3x (30sec hard (100rpm), 30sec easy (80rpm)) 2min recovery (50rpm), 3 sets: 30sec hard (95-100rpm) 4min mod (85-90rpm) 30sec harder (100-105rpm) 30sec easy (80rpm) 30sec hardest (105-110rpm) 4min easy (85rpm) No rest b/t sets Total: 40min Optional
P6 CrossFit – Online Programing View Public Whiteboard Metcon (No Measure) 30 minute walk/jog or 30 minute mobility of your choice! Metcon (No Measure) BONUS WORKOUT 10 alternating rounds with a partner *5 each 10 Single Arm Alternating Devils Press (50/35) OR 20 Stepback Lunges 20 Dumbbell Lateral Burpees OR Burpees 30 Air Squats
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P6 CrossFit – CrossFit View Public Whiteboard Warm-up 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 8-12 Minute AMRAP 1:30 Row
P6 CrossFit – CrossFit View Public Whiteboard Warm-up Grab: Straight Band, Hip Band, Moderate DB/KB, Wallball for workout, Jump Rope 1. Banded 5’s 2. Banded 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
P6 CrossFit – Online Programing View Public Whiteboard Warm-up 4 Rounds: 8 Alternating Bodyweight RDLs (Total) 12 Flutter Kicks (Each Leg) 6 Stepback Lunges (Total) Away in a Manger Bodyweight (Time) 5 Rounds: 12 Single Arm Bent Over Rows (6 Each Arm) 15 Sit Ups -Rest 2:00- 5 Rounds: 12 Jumping Lunges 15 Alternating Leg
P6 CrossFit – CrossFit View Public Whiteboard Warm-up Grab: Straight Band, Hip Band, Barbell w/ weight for workout 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
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P6 CrossFit – Online Programing View Public Whiteboard Warm-up 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd lunge walk – torso twist towards forward leg 10
P6 CrossFit – Online Programing View Public Whiteboard Warm-up 5:00 Clock: 10 Alternating Stepback Lunges (Total) 10 Hip Bridges :30 Bottom of the squat hold Truffles Bodyweight (AMRAP – Rounds) 2 Sets: AMRAP 6 Minutes: 10 Box/Chair Step Ups (Total) 15 Air Squats *Rest 2 Minutes B/T Sets Athletes Notes WORKOUT STRATEGY & FLOW: These
