P6 CrossFit – CrossFit
Warm-up
0:00-12:00
1. Banded 5’s
2. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
15/12 calorie bike (OR 150m Jog)
10 Ring Row
5 inchworm
10 banded good morning
3. Barbell & Workout Prep
2 sets (empty bar)
4 Snatch Deadlifts
4 Snatch High Pulls
4 Muscle Snatch
4 Snatch Drops (2in catch)
4 Power Snatch
4 Overhead Squat
-then-
1 set (moderate/fast)
2 Power Snatch (at workout weight)
2 Overhead Squats (at workout weight)
2 Bar muscle Ups
10 Calorie Assault Bike
Brown Sugar Cinnamon Pop Tart (Time)
15:00-40:00
150/120 Cal. Assault Bike (OR 150/120 Calorie Row OR Ski OR 150 Burpees)
Every 3:00
3 Power Snatch (115/80)
3 Overhead Squats (115/80)
3 Bar Muscle Ups
*Start workout with the 3-3-3
Scaling:
120/100 Cal. Assault Bike (OR 120/100 Calorie Row OR Ski OR 100 Burpees)
Every 3:00
3 Power Snatch (65/55)
3 Overhead Squats (65/55)
7 pull ups
*Start workout with the 3-3-7
The Scaling aim is for athletes to have at least 2:00 of consistent intensity on the assault and to move through reps consistently without weight or skill being the limiting factor.
TARGET SCORE
Target time: sub 18 minutes
Time cap: 25 minutes
STIMULUS and GOALS
This all heart on this workout! How bad are you willing to hurt for a fast time. Hold a steady pace and when the clock strikes every 3:00, move with purpose!
WORKOUT STRATEGY & FLOW
Bike: This is all about staying consistent and not pushing yourself to the edge. Effort should be around 75-80% pace and focusing on staying upright to breath and using arms and legs together. If you can get at least 30/24 calories consistently in 3:00 then it will take 6 sets. Understand winding the bike down around the 2:45 mark and exiting with 5 seconds left to go right into the movements is the best strategy
Power Snatch: The weight should be moderate and completed in singles with quick turn around from rep to rep. Make sure the last rep to reach full lockout before going into the squat.
Overhead Squat: This is the same weight as power snatch weight (do not use separate bars). Make sure to actively press up during the movement and breathe through on each rep. Find that sweet spot and don’t hesitate from squat to squat.
Bar muscle ups: we want to see unbroken sets to start with an aggressive turn over.
Our Goal for the 3 movements before the bike is around 1:00, giving you about 2:00 on the bike
Front Squat (7×1)
Work up to a Heavy Single in 7 working sets
How to approach this Lift
Once warmed up make smart calculated jumps in weight to reach a Heavy Single
Focus on sending the hips down vertically and keeping the elbows high
Explode out of the hole, press high up on the bar keeping the torso upright
rest 1-2 mins between sets
Shoulder Press (7×1)
Work up to a Heavy Single in 7 working sets
How to approach this Lift
Once warmed up make smart calculated jumps in weight to reach a Heavy Single
Focus on keeping hips and core tight and elbows in front of the bar during the press
Punch the knuckles to the ceiling at the top
No Hips or legs to assist!
rest 1-2 mins between sets
