Health and Fitness Challenge
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)
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January 2021
Active Recovery Day
P6 CrossFit – Online Programing View Public Whiteboard Metcon (No Measure) 30 minute walk/jog or mobility of your choice! Metcon (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
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Velociraptor
P6 CrossFit – CrossFit View Public Whiteboard Velociraptor (Distance) BikeErg Warm-up: 5min from easy to mod 3x (30sec hard (100rpm), 30sec easy (80rpm)) 2min recovery (50rpm) 3 sets: 2min 30sec seated hard (70rpm), 2min 30sec at standing mod to hard pace (65-70rpm), 2min 30sec seated easy (80rpm) Total: 35min Assault Bike Option Warm-up: 5min from
Health and Fitness Challenge
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)
Health and Fitness Challenge Read More »
Big Pile
P6 CrossFit – Online Programing View Public Whiteboard Warm-up 6:00 Clock: 10 Dynamic Squat Stretch 10 Hip Bridges :30 Single Arm OH Hold (Each Arm) Or :30 Side Plank (Each Side) Big Pile Bodyweight (Time) 24-18-12-6 Alternating Box Step Ups 48-36-24-12 Jumping Air Squats Athletes Notes WORKOUT STRATEGY & FLOW: This workout is going to
Health and Fitness Challenge
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)
Health and Fitness Challenge Read More »
TRex
P6 CrossFit – Online Programing View Public Whiteboard Warm-up 3 Rounds: 30 Jumping Jacks or Single Unders 10 Alternating Bodyweight RDLs (Total) 10 Alternating Stepback Lunges (Total) TRex Bodyweight (AMRAP – Reps) AMRAP 8:00: 32 Plate Hops/Line Hops 16 Alternating Stepback Lunges (Total) Athletes Notes WORKOUT STRATEGY & FLOW: This amrap is all about consistency.
Health and Fitness Challenge
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)
Health and Fitness Challenge Read More »
Jurassic Park
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
Saturday Workout
P6 CrossFit – Online Programing View Public Whiteboard Warm-up 5:00 Clock: 10 Lunge Elbow to the Floor (Total) 20 Flutter Kicks (Each Leg) :30 Handstand Hold or Plank Hold Bodyweight (AMRAP – Rounds and Reps) AMRAP 12 Minutes: 60 Plate Hops/Line Hops 20 Alternating Bodyweight RDLs 20 Jumping Air Squats Athletes Notes WORKOUT STRATEGY &
