Robert Plank

P6 CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 0:00–12:00 Banded 5s -into- 2 Rounds 1:30 Machine (OR Jog) 15 banded air squat 8/8 Single Arm Ring Row 10 Half kneeling Single arm dumbbell press R/L -into- Workout Prep: 2 Round 2 Muscle Up 10 Thruster (Empty Barbell) The Office (Time) 15:00-36:00 For time: […]

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm-up Relay Races! Choose a team or go against one other person. Start running to a point and back. Change the way you move each round. Ideas: Bear Crawl, Crab Walk, Side Shuffle, Grapevine, Bunny Hop, Roving Plank. You may be surprised that you are better at

P6 CrossFit – CrossFit Foundations View Public Whiteboard Day Three On-Ramp (4 Rounds for reps) MOVEMENT TO REVIEW: Shoulder Press MOVEMENTS TO TEACH: Main Movements: Deadlift Sumo Deadlift High pull Medball Clean Supplementary Movements: Jump Rope Kettle Bell Swing (American and Russian) WORKOUT: 4 Rounds for Reps 30 seconds on, 30 Seconds off of: Med

P6 CrossFit – Team WOD View Public Whiteboard Warm-up (No Measure) 0:00-12:00 3 Rounds: 1:30 Bike (OR Jog) 30 Plate Hops 10/10 Suitcase Deadlift 10 inchworm I don’t want a piece of you, I want the whole thing! (Time) 15:00-34:00 Partner Workout: 4 rounds 15/12 Calorie Standing Bike 15 box jump over 24″/20″ (no touch)

P6 CrossFit – CrossFit Foundations View Public Whiteboard Day Two On-Ramp (Time) MOVEMENT TO REVIEW: Air Squat MOVEMENTS TO TEACH: Main Movements: Shoulder Press Push press Push Jerk Supplementary Movement: Box Jump Rowing WORKOUT: 4 Rounds for time of (4RFT): Row 250m 10 Push Press/Push Jerk 10 Box jump/Step-up Use PVC or light Barbell POST-WORKOUT:

P6 CrossFit – Kids CrossFit View Public Whiteboard Basic Warm-up (No Measure) 200m run 10 air squats 10 pvc pass-throughs 10 figure 8’s 10 walking spidermans 10 russian baby makers 10 push-ups 10 v-ups Warm-up Heel balance drill: Stand on an elevated surface. Inch your feet forward until your toes are hanging off the edge.

P6 CrossFit – CrossFit Foundations View Public Whiteboard On-Ramp Day 1 (AMRAP – Reps) Main Movements: Air Squat Front Squat Overhead Squat Put each member through squat therapy and annotate the nearest distance they can achieve. Check for butt wink (If so have them try a goblet squat to see if that fixes it) Supplementary

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm-up Throwing and catching practice. With a ball stand about 2 ft from a partner. Have each person throw the ball to eachother. If both people are successful at catching the ball then each person can take a small step back. Continue to step back each time

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm-up LIMBO: Break out the limbo music and see how low you can go. You will need two people to hold the stick and one person to go under. Make sure you take turns. Each time you are successful at walking under the stick without bending forward

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm-up Freeze Tag Deck Of Cards (No Measure) Pull out a deck of cards. Spend 5-10 minutes performing the movements taking turns with family members. Perform the number equal to the card A=1-2=2 etc Jack =11,Queen= 12 King= Choose a movement for the other person to perform