P6 CrossFit – CrossFit
1. Banded 5s
2. Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
8-12 Minutes (Steady movement through the following):
1 Minute Row (start easy and build intensity each round)
10 Lateral jumps over the rower
4. Workout Prep
1 Set: (at workout pace)
4/3 Calorie Row
4 Burpees over the Rower
Front Squat Cycle
Snatch @ 50%
Pause Squats @ 50%
Atreus (8 Rounds for time)
8 Sets (1 Set every 2 Minutes)
12/10 Calorie Row
12 Burpee over Rower
Target Time each set: sub 1 minute
Time Cap each set: 1 minute 30 seconds
STIMULUS and GOALS
This is a sprint workout so go FAST!!!
WORKOUT STRATEGY & FLOW
Row: This is a hard effort here! Aiming for 1300+/1100+ pace.
Burpees over rower: Keep these quick. Try to keep the jump up and down over the rower for speed, while keeping your body low to the ground.
4×6-10 Dumbbell Single Arm Strict Press (Build to a heavy 6-10 reps across sets) (each side)
3×10-15 Dips (stop 2-3 reps from failure or at 15) (Ring or Bar dips)
3×10 Barbell Skull Crushers + 10 Dumbbell Lateral Raises (Moderate/Heavy across all sets)
*Superset movements as desired
30 Second Side Plank (each side)
20 Alternate V-Ups
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