P6 CrossFit – Online Programing
Warm-up
2 Rounds:
10 Big Arm Circles (Forward/Backward)
10 Single Leg Calf Raises (Each Leg)
:30 Single Arm Dumbbell Overhead Hold (R/L) Or Side Plank (R/L)
Black Ranger Bodyweight (AMRAP – Reps)
3 Sets:
1:00 Max Hand Release Push Ups
1:00 Max Mountain Climbers
1:00 Max Alternating Leg V-Ups
1:00 Max Chair Dips
1:00 Rest
WORKOUT STRATEGY & FLOW:
This is a “Fight Gone Bad” style workout.
I recommend counting up! For instance, if you get 30 hand release push ups, start at rep 31 for the first mountain climbers.
Aim for smart sets on the hand release push ups and chair dips.
Aim for unbroken sets on the alternating leg v-ups and the mountain climbers.
Black Ranger Minimal (AMRAP – Reps)
3 Sets:
1:00 Max Hand Release Push Ups
1:00 Max Mountain Climbers
1:00 Max Alternating Leg V-Ups
1:00 Max Single Dumbbell Shoulder to Overhead (50/35) *Switch every 10 reps
1:00 Rest
WORKOUT STRATEGY & FLOW:
This is a “Fight Gone Bad” style workout.
I recommend counting up! For instance, if you get 30 hand release push ups, start at rep 31 for the first mountain climber.
Aim for smart sets on the hand release push ups and dumbbell shoulder to overhead.
Aim for unbroken sets on the alternating leg v-ups and the mountain climbers.
Accessories
Stretching
5:00 Corpse Pose
*If you’re able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply. During this time, recognize any thoughts that come to your mind. Any negative feelings that arise about yourself, the world, or others, let them go. Recognize that you are not attached to those feelings. Any positive feelings that arise, be grateful for them, and let them go. Focus on your breath! Post in comments how it went!
