Complete Rest Day
P6 CrossFit – Online Programing Enjoy this day with your family and friends! View Public Whiteboard
Uncategorized
Active Rest Day
P6 CrossFit – Online Programing View Public Whiteboard Warm-up 3 Rounds 1:00 Marching 20 Bodyweight RDLs 10 Dynamic Squat Stretch Bonus Workout (Time) 10 Rounds (5 rounds each!) *Alternate rounds with a partner* 10 Burpees 15 Air Squats OR Goblet Squats 20 Ground to Overhead (Plate OR Dumbbell) **If you don’t have a partner, complete
Hardees Biscuit ‘n’ Gravy
P6 CrossFit – Online Programing View Public Whiteboard Warm-up 3 Rounds: 1:00 Marching 4 Inchworms 16 Alternating Bodyweight RDLs Bodyweight (AMRAP – Rounds and Reps) AMRAP 15 Minutes: 10 Burpees 20 Box/Chair Step Ups WORKOUT STRATEGY & FLOW: This is a longer time domain. Start out at 70-80% of your max capacity and maintain that
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Brown Sugar Cinnamon Pop Tart
P6 CrossFit – CrossFit View Public Whiteboard 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
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The McGriddle
P6 CrossFit – Online Programing View Public Whiteboard Warm-up 2 Rounds: 50 High Knees :30 Handstand Hold OR Plank Hold 10 Lunge Elbow to the Floor (Total) Bodyweight (AMRAP – Reps) 3 Sets: 1:00 Max Reps Plate Hops/Line Hops 1:00 Max Reps Hand Release Push Ups 1:00 Max Reps Step Back Lunges 1:00 Max Reps
Workout Choice
P6 CrossFit – CrossFit View Public Whiteboard Egg-Normous Burrito (No Measure) Run 15:00 with vest (20/14) (easy/moderate) -Rest 3:00- 10 Sets (1 Set Every 3:00) 20/15 Calorie Assault Bike 200m Run *IF you have no bike, perform: 10 Sets (1 Set Every 3:00) 400m Run SCALING Run 15:00 with (20/14) vest (easy/moderate) -Rest 3:00- 10
Toaster Strudel
P6 CrossFit – Online Programing View Public Whiteboard Warm-up 5:00 Clock: 30 Jumping Jacks 30 Flutter Kicks (each leg) 10 Air Squats (2 sec pause in the bottom each rep) Toaster Strudel Bodyweight (Time) 2 Sets: 24-16-12 Alternating Leg V-Ups Jumping Air Squats -Rest 3:00 between sets- WORKOUT STRATEGY & FLOW: These two workouts are
Veterans Day WOD
P6 CrossFit – CrossFit View Public Whiteboard Warm-up 1. Banded 5’s 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 3. Movement Prep/Activation and Increasing Heart Rate 2 Rounds 200m Run 10 Push-Ups 8 Box
Eggo Waffle
P6 CrossFit – Online Programing View Public Whiteboard 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
The Chief
P6 CrossFit – Online Programing View Public Whiteboard Warm-up 3 Rounds: 5 Push Ups to Downward Dog 10 Cossack Squats (Total) 5 Dynamic Squat Stretch The Chief Bodyweight (AMRAP – Rounds) 4 Sets: 3:00 AMRAP 3 Burpees 6 Push Ups 9 Air Squats – rest 1:00 between sets – Athletes Notes WORKOUT STRATEGY & FLOW:
