P6 CrossFit – CrossFit
Warm-up
1. Banded 5s
2. Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
8-12 Minutes (Steady movement through the following):
1:00 Bike (or other machine or jog)
7 Kettlebell single arm suitcase deadlifts (moderate) (each side)
7 Kettlebell single arm presses (moderate) (each side)
7 Inchworms into box jump
4. Workout Prep (perform after the row)
1 Set: (at workout pace)
6/4 Row/Ski
3 Deadlifts (at workout weight 1)
3 Strict Handstand Push Ups
3 Burpee Box Get Overs (at workout height)
Front Squat Cycle
Base 2
4×9@70%(1RM)(+10lbs optional)
Read as sets x reps @ weight
Black Ranger (Time)
15:00-44:00
3 rounds
20/16 Calorie Row/Ski
20 Deadlifts (225/155)
10 Strict Handstand Push Ups
5 Burpee Box Get Overs (48″)
-Rest 5:00-
3 rounds (each)
20/16 Calorie Row/Ski
15 Deadlifts (275/185)
10 Strict Handstand Push Ups
5 Burpee Box Get Overs (48″)
TARGET SCORE
Target Time each set: 8-9 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
This is a moderate/high intensity workout focused on unbroken movements and using the transition between movements as rest.
WORKOUT STRATEGY & FLOW
Row/Ski: Aim for a moderate intensity.
Deadlifts: these are ideally unbroken throughout.
Strict handstand push ups: these are ideally done in 1-2 sets throughout. Quick breaks and try not to rest on the wall.
Burpee box get overs: these are all about consistent pace. Work on good footwork up and over the box to minimize fatigue.
Accessories
4×10 Back rack lunge steps (step forward) (total) (heavy)
3×10 Pause goblet squats (2 sec pause) (moderate)
3×50 Banded hamstring curls (seated) (very light)
