Bond. James Bond.

P6 CrossFit – CrossFit

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Warm-up (No Measure)

1. Banded 5s

2. Banded 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

6 minute AMRAP

10 V-ups

10 Squat with Thoracic Reach up and Rotation R/L

20 Calorie Ski (OR Row OR 200m jog)

40 single unders

4. Workout Prep

1 Set (Fast)

10 Overhead Squat (75/55)

10 GHD Sit-Up/Weighted Sit ups 20/14

45 Double Under

Bond. James Bond. (Time)


3 rounds

30 Overhead Squats (75/55)

30 GHD Sit Ups

90 Double Unders

-Rest 5:00-

For time:

150 Double Unders

50 GHD SIt Ups

25 Overhead Squats (115/80)

Athletes Notes


Target Time Set 1: 10-12 minutes

Time Cap Set 1: 14 minutes

Target Time Set 2: 6:00

Time Cap Set 2: 8:00


You want to move fast in part 1 but also create a pace that you can maintain throughout the workout. Be smooth in your reps and let your rest come in the transition from movement to movement. This is high rep, light weight mid-line stabilization work on this workout. Body will be under tension throughout but we want you to control your breathing and push through each station.

Part 2 is ending with the barbell under a good amount of fatigue. Be smart in prior movements and make sure you are good and ready to go when you pick up the bar so you can do big sets.


Overhead Squat: Stay smooth and controlled here. Go for bigger sets on both parts to avoid having to snatch that bar too much. The weight needs to be light enough where you can hit at least more than half the reps each set. No hesitation just keep squatting and breathing at the top. Squat Snatch the first rep and go!

GHD Sit-Up: Be quick but controlled here. Focus on using that leg extension to help you sit-up to save your core for the other movement. Try to maintain big sets if not unbroken.

Double Under: Be nice and smooth with these. Should be unbroken on set 1 and if you can go for unbroken on set 2 otherwise keep to 2 sets.


The SCALING aim is to maintain big sets on the overhead squats while not letting it affect the other two movements so much.

Scale to finish near the target score:

3 Rounds

20 Overhead Squats (65lb/45lb)

20 Weighted Sit Ups (20/14)

30 Big Rope Jumps

-Rest 5 Min-

For Time:

60 Big Rope Jumps

40 Weighted Sit Ups (20/14)

20 Overhead Squats (95lb/65lb)


The focus of today’s strength are lifts and complexes that are essential to improving Olympic lifting, specifically the clean and jerk

*IF you are pressed for time, complete the strength in the order prescribed. It is listed in order of importance Finish the movements/sets you can in your 60 minutes.

*Rest as needed between lifts and sets as needed.

*Our MAIN Focus today is solid form. Build by feel when percentages are not prescribed.

Push Press (3×5 Building)

1: 5 reps @ 65%

2: 5 reps @ 70%

3: 5 reps @ 75%

*Of 1RM Push Press

On last rep of each set, hold overhead for 20 seconds.

Keep torso vertical through the dip and drive and maintain a tight core.

– rest 1-2 minutes between sets

3 Position Clean (hang, below knee, floor) 1+1+1 (1+1+1)

1 Hang clean (mid thigh) + 1 Below the knee (2″) + 1 Full Squat Clean x 5

Complex is completed unbroken!

– Work up to a heavy in 5 working sets.

– focus on form and don’t add weight unless it feels good and looks good.

– Hit a set every 1-2 minutes

Clean Deadlift (2″ riser) 4×2 (4×2)

Use Clean grip AND set up on the bar. Use controlled pull hitting all 3 positions of the clean

Work up to heavy 2 in 4 working sets.

Rest 1-2 mins between sets


3 rounds

DB turkish getup (stand up portion only) left arm

100 ft DB overhead carry then, left DB turkish getup (down to ground portion)

*repeat on right side


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I was born and raised here in Lafayette, where started CrossFit a little over three years ago. I participated in athletics throughout high school, and have continued to compete while in college pursuing a career as a Nurse Practitioner. CrossFit has changed my life. It has given me a competitive edge, provided me with another platform to test my fitness, increased my quality of life, and connected me with my second family here at P6 CrossFit. With the help and encouragement of our members and coaching staff, I have had the pleasure of becoming a CrossFit Level 1 Trainer Through coaching, my goal is to impact and improve the quality of life of the athletes I meet, whether they are beginners, or elite.


CrossFit Level 1 Certification



My name is T.J. Williams and am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club
where I have been working for the past 7 years. started CrossFit because I was getting bored with the same bland routine of a traditional gym. I
had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing. After several years of doing CrossFit, I began wanting to help people on their CrossFit journey so I obtained my CrossFit Level 1 Certificate. I enjoy helping people achieve things they never thought they would be able to accomplish. Seeing people conquer fears and experiencing that “light bulb coming on moment” is rewarding to me. One piece of advice I would give to anyone whether they are new to CrossFit or have been doing it for years would be to enjoy the CHASE of mastering the movements.


CrossFit Level 1 Certification



This is the short version: One September morning, the 9-11 tragedies happened. My best friend and decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.

I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MAI on my brain, yearly since the incident. In June of 201S I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MAI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later). So went through months of Chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 2SOlbs, knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. feel like everything learned about diet, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though). had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of PS CrossFit. know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach and exceed their goals on a daily basis. get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.


CrossFit Level 1 Certification


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