P6 CrossFit – CrossFit
Warm-up
0:00-12:00
1. Banded 5’s
2. Workout Prep
Set 1: (At workout pace)
20 Double Unders
5 Toes To Bar
-0:30-
Set 2: (At workout pace)
10 Heavy Rope Double Unders
2 Bar Muscle ups
Drogon (2 Rounds for time)
15:00-42:00
3 Rounds
100 Double Unders
25 Toes To Bar
-Rest 5 Minutes OR 1:1 if less than 5min-
3 Rounds
30 Big Rope Jumps (OR 60 Double Unders)
8 Bar Muscle ups
SCALING
Scale to finish near the target score:
3 Rounds
60 Double Unders (120 singles)
15 Toes To Bar
-Rest 5 Minutes OR 1:1 if less than 5min-
3 Rounds
20 Big Rope Jumps (OR 40 regular double unders)
5 Bar Muscle ups (or 5 Pull ups and 5 dips)
The SCALING aim is to challenge your skill level but not fall off the stimulus and have excessive time starting at the rope or the rig.
TARGET SCORE
Target Time each set: 7-9 minutes
Time Cap each set: 11 minutes
Athletes Notes
STIMULUS
This is about gymnastic capacity and ability to stay smooth and consistent on double unders!
We want bigger sets of all movements and consistent pacing from round to round
WORKOUT STRATEGY & FLOW
Double Unders & Bi rope jumps; Go for bigger sets relative to your ability. We’d love 1-2 sets for most rounds! Focus on consistent breathing and as much wrist motion as possible.
Toes to bar: The grip fatigue will begin to set in here. This workout is somewhat faster but don’t overexert on round one and have to drop your sets drastically on rounds 2-3. Come out with a relatively big set and then settle into what you can manage throughout.
Bar Muscle Ups: We ideally want no more than 3 sets even with fatigued grip and shoulders at this point. Focus on the powerful kip and turn over at the top with a regrip at the bottom of each rep.
Bench Press (7×3)
Work up to a Heavy 3 in 7 working sets
42:00-60:00
Athletes Notes
How to approach this Lift
Once warmed up make smart calculated jumps in weight to reach a Heavy 3
Focus on keeping the shoulders pinch to the bench with a smooth controlled descent and not slamming on the chest.
Explode off the chest, pressing and breathing out at the top. Reset with a tight core and deep breath before beginning the next rep
Grip should be thumb length outside of chest
*rest 1-2 mins between sets