P6 CrossFit – CrossFit
Banded 7s: 7 reps of pronated Ts, supinated Ts, neutral Ts, diagonals/gators, 7 W to Ys
1:30 Bike (OR Jog)
50′ Banded Lateral Side Step (Each Way)
10 PVC Pass Throughs
10 PVC OHS
10-15 Bodyweight Rows
Beebop and Rocksteady (Time)
4 Overhead Squat 115/85#
12 chest to bar pull up
18 Wall Ball 20/14
3 Rope Climbs 15’
Target Time each set: 6-8 minutes
Time Cap each set: 13 minutes
Legs will be pumped and grip will get tight. Pump through the squats even though it will burn and fight to hold onto the pull up bar and then the rope.
WORKOUT STRATEGY & FLOW
Overhead squats should be done unbroken. It will hurt so much more to break sets up than to stay stable and hit the 4 reps.
Wall Balls are completed unbroken and focus on breathing and relaxing the shoulders after each throw.
For the chest to bar we want bigger sets. Make sure to chalk up before and keep upright on the overhead squats to save the shoulders.
Rope climbs will be tough at this point. Make sure to elevate the legs high to cover as much distance as possible up the rope. Try to fireman pole down instead of lowering yourself down, this will help save your grip.
Scale to finish near the target score:
4 Overhead Squats 75/55
8 Pull Ups
12 Wall Ball 16/10
2 Rope Climbs (15ft) (OR 4 Body Pulls)
Snatch Pull 3×3 @95-100%
* Stay tight and finish in the triple extension position
15 Dumbbell Bench (Light/moderate)
20 push up
25 Bodyweight Rows