Robert Plank

P6 CrossFit – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance […]

P6 CrossFit – Kids CrossFit View Public Whiteboard Kids 1.1 (Time) WARM UP: 2 Forward Rolls, Lungwalk 10m, Inchworm 10m, Bear Crawl 10m Skill work: Cartwheel of Doom: Take two foam pads or boxes and create a channel for the athletes to cartwheel through. Place them a decent distance apart so that all athletes can

P6 CrossFit – CrossFit View Public Whiteboard Warm Up Games “Cone Grab” (No Measure) Class Size 2+, even number Objective To grab the cone before your partner. Rules Everyone finds a partner, grabs one cone for each pair, form two lines (facing their partner) and get into a squat. There should be an even number

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm Up Games “Same Same” (No Measure) Class Size 2+ Objective To learn 5 things you have in common with your partner faster than the other groups. Rules With a partner (not your bestie), athletes find 5 things that they have in common (cannot be something like

P6 CrossFit – CrossFit View Public Whiteboard Handstand Push-ups (Max set) Max Strict Hand Stand Push Ups (AMRAP – Reps) Complete as many strict HSPU as possible without coming down Space Cadet (AMRAP – Reps) AMRAP 15: 21-18-15-12-9-6-3: Kipping Handstand Pushups 200 Meter Run or 21-18-15-12-9-6-3: Shoulder Press 95/65 200 Meter Run Metcon (Calories) Rowing

P6 CrossFit – CrossFit View Public Whiteboard Technique Clean and Jerk Technique Alternating On the Minute x 8 (4 Rounds): Odd: 3-Position Squat Clean Even: 1 Pausing Push Jerk + 1 Pausing Split Jerk () () Metcon (Weight) On the Minute x 8: Minute 1: 1 Squat Clean and Jerk Minute 2: 1 Squat Clean

P6 CrossFit – Kids CrossFit View Public Whiteboard Kids 4.2 (AMRAP – Reps) WARM UP: Steal the Bacon: Divide athletes in two teams and line them up facing each other 25ft apart. Give each athlete a number that matches the number on the opposing team. In the middle, place an item, a band, pool noodle

P6 CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds: 200m Jog 20 Banded Lateral Side Step (Each Way) 20 Banded Monster Walk (Forward/Backward) 15 Banded Air Squats Mr. Fantastic (Time) 2 Sets 21-15-9 Kettlebell Front Squats 2×35/20 Run 400, 300, 200 meters -Rest 5 Minutes between sets- RX+: 2 Sets 21-15-9 Kettlebell

P6 CrossFit – CrossFit View Public Whiteboard Clean and Jerk Find a heavy to max C&J Grace (Time) Grace 30 clean and jerks for time Men: 135 lb. Women: 95 lb. Don’t have to Squat clean each rep. Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Power or squat Metcon (No Measure) On

P6 CrossFit – Kids CrossFit View Public Whiteboard 4.1 (AMRAP – Reps) WARM UP: Freeze Tag Skill work: Jumping Bar Muscle Up with Rollover Top WOD AMRAP: 10 3 Jumping Bar Muscle Up with Rollover on Last One 6 Burpees 9 Deadlifts 12 Over Bar Lateral Hops