January 2021

P6 CrossFit – CrossFit View Public Whiteboard Warm-up Grab: Straight Band 1. Banded 5’s 2. Movement Prep/Activation and Increasing Heart Rate 1 Round of: 100m Row (arms only) 100m Row (legs only) 200m Row (regular) 10 scap pulls 10 kip swings 4. Workout Prep 1 set (smooth and with perfect form) 2-4 Bar Muscle Ups […]

P6 CrossFit – Online Programing View Public Whiteboard Warm-up 2 Rounds: 30 Jumping jacks 10 Air squats with 2 sec pause in the bottom each rep 5 Push ups to downward dog Metcon (No Measure) Bonus Workout 10 Rounds: * Alternate rounds with a partner (5 rounds each) 15 Double Dumbbell Deadlifts 50s/35s 20 Jumping

P6 CrossFit – CrossFit View Public Whiteboard Truffles (Distance) Optional BikeErg Warm-up: 5min from easy to mod 3x (30sec hard (100rpm), 30sec easy (80rpm)) 2min recovery (50rpm), 8x (2min mod (80-85rpm), 30sec standing fast (70rpm)) Cool Down: 5min recovery (50rpm) Total: 35min ” Optional Assault or Echo Bike Option: Warm-up: 5min from easy to mod

P6 CrossFit – Weightlifting View Public Whiteboard Clean 3-3-2-1-1 Cleans: – 2×3 reps @ 85% 1RM Clean – 1×2 reps @ 95% 1RM Clean – 2×1 rep @ 95% 1RM Clean * Rest 90-120 seconds between sets Split Jerk 2-2-2-1-1-1 Split Jerk: – 2×2 @ 85% 1RM Jerk – 1×2 reps @ 90% 1RM Jerk

P6 CrossFit – CrossFit View Public Whiteboard Step By Step Cleans (No Measure) Step 1: Setup Begin with the bar on the floor positioned against your shins over your shoelaces. Stand with your feet hip-width apart (this is our pulling position for almost all lifts), reach down and grab the bar with an overhand, shoulder-width

P6 CrossFit – CrossFit View Public Whiteboard Warm-up Grab: Band, Hip Band, Barbell and workout weight, and a long band if needed for your 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

P6 CrossFit – Online Programing View Public Whiteboard Warm-up 6:00 Clock: 5 Inchworms 10 Air Squats 10 Hip Bridges Must Go Faster Bodyweight (AMRAP – Reps) 3 Sets: 1:00 Max Reps Alternating Bodyweight RDLs 1:00 Max Reps Air Squats 1:00 Max Reps Alternating Box/Chair Step Ups 1:00 Max Reps Hand Release Push Ups 1:00 Rest

P6 CrossFit – P6 Event View Public Whiteboard 1000m Row (Time) Max Effort 1000m Row Clean and Jerk (Find a MAX) 3 Failed attempts MAX Burpees (Max Burpees in 2 Minutes)

P6 CrossFit – P6 Event View Public Whiteboard 1000m Row (Time) Max Effort 1000m Row Clean and Jerk (Find a MAX) 3 Failed attempts MAX Burpees (Max Burpees in 2 Minutes)

P6 CrossFit – CrossFit View Public Whiteboard Warm-up Grab: Straight Band, Hip Band, Barbell and weights for workout, Abmat, Spread Boxes around 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 *