Announcements
Don’t forget to check out our 2021 Health and Fitness Challenge
Let’s get our 50 squats for our American Cancer Society fundraisers in within the class time! (can be part of our warm up, cool down, or if programmed then makes them count as well)
2020 Christmas and New Year Schedule
Thursday December 24th: 1 Class, Christmas WOD at Noon
Friday December 25th: Closed
Saturday December 26th: Closed
Thursday December 31st: 1 Class, END OF 2020 WOD
Friday January 1st: 1 Class, New Year WOD Let’s Bring in 2021 Right!
P6 CrossFit – Online Programing
Warm-up
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward
-Then-
Hip mobility for squats
Big Daddy Bodyweight (Time)
2 Sets:
30-20-10
Jumping Air Squats
*200m run after each set
-Rest 5:00 B/T Sets-
Athletes Notes
WORKOUT STRATEGY & FLOW:
These two sets are meant to be hard effort! That is why I gave you a 5 minute rest between them. Go out hard and hold on!
Aim for unbroken on the jumping air squats. If you need to break, keep the rests short.
If you don’t have a space to run in, sub :45 high knees.
Recognize the leg burn on the workout and stay tough!
Big Daddy Minimal (Time)
2 Sets:
21-15-9
Double Dumbbell Front Squats (50s/35s)
*200m run after each set
-Rest 3:00 B/T Sets-
Athletes Notes
WORKOUT STRATEGY & FLOW:
These two sets are meant to be hard effort! That is why I gave you a 5 minute rest between them. Go out hard and hold on!
Aim for unbroken on the double dumbbell front squats. If you need to break, keep the rests short.
If you don’t have a space to run in, sub :45 high knees.
Recognize the leg burn on the workout and stay tough!
Accessories
Max Plank Hold
2:00 Couch Stretch (R/L)
2:00 Pigeon Stretch (R/L)
2:00 Pancake Stretch
