P6 CrossFit – CrossFit
Warm Up Games “I GOT YOUR BACK” (No Measure)
Class Size
4+
Objective
Finish first
Rules
Partners will team up and put their back against each other in a full squat
On Go they will race to the designated finish line
If your back looses contact you start over, if you stand up or go above parallel you start over.
Options and Variations
Teams 3-100
Anchorman (Time)
150 Double Unders
15 Snatch 70-75% of 1RM
150 Double Unders
15 Clean and Jerk 60- 65% of 1RM
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Athletes Notes
TARGET SCORE
Target Time: sub 9 minutes
Time Cap: 12 minutes
STIMULUS
Attacking this workout with ~10 minute time frame looking for high intensity moving moderate barbell
WORKOUT STRATEGY & FLOW
Double Unders: go for big sets. 2 sets of 75 with brief pause is a good strategy
Snatch: this should not be over 75% 1RM power snatch. 15 reps can be fast singles and should take under 3 minutes. They are ideally all power and smooth reps
Clean and Jerk: this should not be over 65% 1RM power clean and jerk. 15 reps can be fast singles and should take under 3 minutes. They are ideally all power clean and push jerk as smooth reps
SCALING
Scale to finish near the target score:
200 Single Unders
15 Snatch 70-75% of 1RM
200 Single Unders
15 Clean and Jerk 60- 65% of 1RM
Cool down/Finisher
1:00 Quad smash R/L
2:00 Couch Stretch R/L
2:00 pigeon pose R/L
