Robert Plank

P6 CrossFit – CrossFit View Public Whiteboard Barbs (Time) 3 Rounds: 10 Strict Pull-Ups 20 Pushups 30 Sit-Ups 40 Jumping Lunges 30 Sit-Ups 20 Pushups 10 Strict Pull-Ups Rest 3:00 between rounds Body Armor Tabata Dumbbell Front Squats

P6 CrossFit – CrossFit View Public Whiteboard White Knuckles (Time) “White Knuckles” For Time: 20 Strict Pull-Ups/40 Bent Over Rows/40 Kipping or Butterfly Pull-Ups 400m Run 40 Double Dumbbell Power Cleans 800m Run 40 Double Dumbbell Push Jerks 400m Run 20 Strict Pull-Ups/40 Bent Over Rows/40 Kipping or Butterfly Pull-Ups Body Armor Alternating Tabata for

P6 CrossFit – CrossFit View Public Whiteboard Froggin (Time) On the 6:00 x 5: 30-60-90ft Shuttle Sprint 15 Burpees 30-60-90ft Shuttle Sprint Score = slowest round 50 Child Makers (Time) For Time: 50 “Child Makers” A play on words. A man maker start, by finishes at a dumbbell deadlift. With two DB’s, 1 rep =

P6 CrossFit – CrossFit View Public Whiteboard 0′-5′ Row/Run/Bike/Ski (No Measure) Row/Run/Ski 0-100 Jog Pace 100-200 Run Pace 200-300 Sprint Pace Bike 0-200 Jog Pace 200-400 Run Pace 400-600 Sprint Pace 5′-15′ Daily Class Warm-up (No Measure) Quad Stretch Knee to Chest Soldier Kicks Walking Hammy Stretch Side Lunge Cradle Stretch Walking Samson Walking Spidermans

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 Shenanigans (Weight) On the 3:00 x 7 Rounds: 12 Alternating Dumbbell Power Snatches 6 Burpees over Dumbbell 12 Dumbbell Step-Back Lunges 6 Burpees over Dumbbell Body Armor [Video] 3 Rounds: :30s Max Double DB Row :30s Max Chest Slap Pushups :30s Max Double DB Romanian DL :30s Max

P6 CrossFit – CrossFit View Public Whiteboard Quarantine Recovery Day (No Measure) 3 Rounds, Not for Time: 50 4-Count Weighted Flutter Kicks 40 Bent Over Barbell Rows or Single Arm Bent Over Rows (20 each) 30 Weighted Glute Bridges 20 Weighted Sit-Ups *Using Kettle bell / Dumbbell / Wall Ball / Barbell Mobility Upper Body

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 Frust Tall (AMRAP – Rounds) AMRAP 20: 40 Air Squats 20 Pushups 10 Reverse Burpees *Every 2:00, starting on the 2:00 do 40 Double-Unders then pick back up where you left off Body Armor On the 2:00 x 6 Sets: Weighted Split Squat Complex Unweighted Split Squat Complex

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: