P6 CrossFit – CrossFit
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 Ups
TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 15 minutes
STIMULUS
We are mixing a hip opening cardio (Row) with hip closing gymnastics (Bar muscle ups) to build upon each other and see what we got!
WORKOUT STRATEGY & FLOW
Calorie Row: This should be aggressive pacing relative to you. Aim to finish each row in under 2 minutes. Sub equal number of Rowing calories for Ski Erg (actually programmed).
Muscle Ups: Sets should be aggressive as well. Stay disciplined with hitting your sets without a huge break built in (plan ahead).
SCALING
Scale to finish near the target score:
40/32 Calorie Row (OR 400m Run)
10 Pull Ups + 10 Dips
40/32 Calorie Row (OR 400m Run)
10 Pull Ups + 10 Dips
Accessories
3 sets
30-60sec Plank (elbows)
15 Barbell Bent Over Rows
10 Banded Upright Row
Cool down/Finisher
1:00 Lat smash R/L
2:00 banded lat stretch R/L