P6 CrossFit – CrossFit
Expanded Line Drill Warm Up (No Measure)
1: Karaoke drill: high knees opening up the hips in a lateral movement from inside to outside leg, then step behind and repeat. Then repeat the other direction
2: Over the hurdle: forward progress high knees opening the hips
3: High Knees: pull knee to chest as your moving forward
4: Figure 4: bring ankle up (into a figure 4) and pull
5: Three second walking lunge (extend hands overhead if more stretch is needed)
6: Walking Lunge with twist to the front leg side
7: Toes touch (right toe-left hand), try not to lean back
8: High Knees: Start in place, then lean forward to move forward
9: Butt Kicks: Foot comes from behind not straight up
10: Straight leg drill: shallow heel height keep legs straight, touch heel to the ground before the other leg moves
11: Sidestep: Hips back and lowered, right leg stretches out and left leg come to right for the whole distance, the face the opposite way and repeat
12: Same as Sidestep but as an upright jumping jack.
13: On the ground: sit at a 90 and pace elbows like your running for 20 second, speeding upas time progresses (think elbows down and back)
14: Standing: same as above ^^^
15: Walking: knees out heels driven forward about 4″ apart, as you step try to drive your heels forward
16: same as above but toes pointed towards each other, heels elevated a bit
17: Heel walk: Walk on your heels
18: Toe walk: walk on your toes
19: Walk on outside of foot: Knees out a bit, but still standing tall, and take half steps
20: Walk on inside of feet: Knees in
21: Fast feet: try to step every 3 feet as fast as possible
22: Sprint 2/3rd of distance slow down over the other 1/3 (20/40/60yards/ 10/20/30yards)
Andy Dwyer (Calories)
Bike/Row/Ski
5min at easy “”warm-up”” pace
30min at moderate/fast pace
(OR 30 min as:
5×1:30 standing Fast/damper 10, followed by 1:30 seated recovery/damper 1-3,
5×1:00 standing recovery/damper 10, followed by 1:00 seated faster/damper 4-5,
5:30 standing fastest/damper 10 , followed by 5:30 seated recovery/damper 1-3)
10min at easy “”cool down”” pace
Duration: 45min
April Ludgate (Time)
Run “Anaerobic Capacity”
3 sets:
200m sprint, 100m walk,
200m sprint, 100m walk,
200m sprint
Rest 3min b/t sets
