Robert Plank

P6 CrossFit – CrossFit View Public Whiteboard SeaWorld (Time) On the 5:00 x 6 Rounds: 10 Alternating Single DB Power Clean and Jerk 400m Run 100m Single DB Farmer Carry RX+: 50/35 Score is the slowest time to complete a round

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 Foundations View Public Whiteboard Day Four On-Ramp (No Measure) MOVEMENTS TO REVIEW: Deadlift OHS Push Jerk MOVEMENTS TO TEACH: Main Movement: Snatch with a PVC Supplementary Movements: Thruster Pull-up and its scalings Explain what they are about to do and what Fran is (If you’ve ever done CrossFit you know Fran).

P6 CrossFit – CrossFit View Public Whiteboard Flex Seal (Weight) 16 Rounds: 40 Seconds Double Dumbbell Deadlifts 20 Seconds Rest 40 Seconds Sit-ups 20 Seconds Rest

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 – CrossFit View Public Whiteboard CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk

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 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 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 Front Squat Find a heavy to max Front Squat 50 Front Squats (Time) Complete 50 Front Squats at 50% of you 1RM