Robert Plank

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 2 Rounds: Run 300m or 1:30 Ski/Row 5 Strict Pull Ups Into 10 Kip Swings 10 Inchworms 10 Deadbugs 60% of the time, it works every time (Time) 40/32 Calorie Row/Ski (OR 400m Run) 10 Bar Muscle Ups 40/32 Calorie Row/Ski (OR 400m Run) 10 Bar Muscle […]

P6 CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 10 Deep goblet squats for hip mobility (so move around a bit in the bottom) 10 Hip airplanes for hip coordination and rotation stability 10 Glute bridges for priming glute strength/activation 10 Bird dogs for core stability Deadlift (Find a Heavy single to Max Deadlift)

P6 CrossFit – Kids CrossFit View Public Whiteboard Kids 2.1 (AMRAP – Reps) WARM UP: Skill Run: Take group on a 400 m run stopping every 25-50 yards to practice a skill ex: 10 airsquats, push ups, tuck jumps, jumping jacks etc. Make sure for safety that there is a trainer at the front and

P6 CrossFit – P6 Event View Public Whiteboard 0′-15′ General Warm Up options (No Measure) Run 0-100 Jog Pace 100-200 Run Pace 200-300 Sprint Pace Line Drills Quad Stretch Knee to Chest Soldier Kicks Walking Hammy Stretch Side Lunge Cradle Stretch Walking Samson Walking Spidermans Inch worm 3 Air Squats + Broad Jump High Knees

P6 CrossFit – CrossFit View Public Whiteboard 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

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm Up Games “PVC Traffic” (No Measure) Class Size Medium to larger class, 8+ Objective Not have any dowels drop to the ground. Rules Athletes each get a dowel, and stand in a circle with the dowel in front of them, vertically. They can keep the dowel

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 2 Rounds: 200m jog 20 Banded Lateral Side Step (Each Way) 20 Banded Monster Walk (Forward/Backward) 15 Banded Goblet Squats 1:00 Handstand Hold -Then- Front Rack/Ankle Mobility of your Choice Milk was a bad choice (Time) 27-21-15-9 Back Squat Squat 95/65 Accumulate 25’ Handstand walk after each

P6 CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) Snatch Technique A (0:00 – 5:00) Close Grip Overhead Squat: 3 Sets of 3 Snatch Technique B (5:00 – 10:00) 3 Sets: 1 Snatch Pull 1 Low Hang Squat Snatch 1 Snatch Balance Snatch Waves (11:00 – 22:00) On the Minute x 11: Minute 1:

P6 CrossFit – Kids CrossFit View Public Whiteboard Kids 1.2 (AMRAP – Reps) WARM UP: Track Style Warm Up Skill work: Musical Med Balls: Line up a row of medicine balls with one ball per athlete. Give athletes a movement to do while moving around balls. When music starts , like musical chairs, have them

P6 CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds: 200m Jog 10 Alternating Leg V-Ups 2 Body Pulls 1:00 Handstand Hold I immediately regret this decision (Time) 30 GHD Sit Up (OR 50 Alternating Leg V Up) 3 Legless Rope Climb (OR 9 Pull-ups and 9 dips) 30 Handstand Push Up (OR