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P6 CrossFit – CrossFit Foundations View Public Whiteboard Day Two On-Ramp (Time) MOVEMENT TO REVIEW: Air Squat MOVEMENTS TO TEACH: Main Movements: Shoulder Press Push press Push Jerk Supplementary Movement: Box Jump Rowing WORKOUT: 4 Rounds for time of (4RFT): Row 250m 10 Push Press/Push Jerk 10 Box jump/Step-up Use PVC or light Barbell POST-WORKOUT: […]

P6 CrossFit – CrossFit View Public Whiteboard Banna Hanana (AMRAP – Rounds and Reps) 5 Rounds of AMRAP 3: 10 Toes to Dumbbell 20 Alternating Dumbbell Power Snatches 60 Double-Unders Rest 90 seconds between rounds Barbell Version 5 Rounds of AMRAP 3: 10 Strict Toes to Barbell 20 Power Snatches 60 Double-Unders Rest 90 seconds

P6 CrossFit – CrossFit Foundations View Public Whiteboard On-Ramp Day 1 (AMRAP – Reps) Main Movements: Air Squat Front Squat Overhead Squat Put each member through squat therapy and annotate the nearest distance they can achieve. Check for butt wink (If so have them try a goblet squat to see if that fixes it) Supplementary

P6 CrossFit – CrossFit View Public Whiteboard Cheese and Ham (Time) 800m Run Into… 10-9-8-7-6-5-4-3-2-1: Goblet Dumbbell Thrusters Burpees Into… 800m Run Barbell Option: 800m Run Into… 10-9-8-7-6-5-4-3-2-1: Thrusters Burpees Into… 800m Run

P6 CrossFit – CrossFit View Public Whiteboard Strict Nicole (AMRAP – Reps) AMRAP 20: 400 Meter Run Max Strict Pull-ups“Strict Nicole” (No equipment version) AMRAP 20: 400 Meter Run 20 Jumping Lunges

P6 CrossFit – CrossFit View Public Whiteboard Dastaway (AMRAP – Rounds and Reps) 6 rounds of AMRAP 3: 4 Strict Pull-ups 8 Burpees 12 Single Dumbbell Reverse Lunges Rest 30 seconds between rounds Pick up where you left off (No Equipment Version) 6 rounds of AMRAP 3: 8 Odd-Object Rows 8 Burpees 12 Odd-Object Reverse

P6 CrossFit – CrossFit View Public Whiteboard Levlar (AMRAP – Rounds and Reps) AMRAP 15: 3 Front Plank Pushups 3 Strict Pull-Ups 3 Turkish Sit-Ups 3 Weighted Glute Bridges 6’s, 9’s, 12’s… Rounds for score = the last actual number of reps you finished (3,6,9,12,etc) *Sub strict pull-ups for weighted Rows if no equipment

P6 CrossFit – CrossFit View Public Whiteboard Sancy (Time) 4 Rounds For Time on the 5 minute: 400m Run 20 Alternating Dumbbell Snatches 20 Single Arm Dumbbell OHS *Power Snatches change arms every rep *OHS change arms as athlete chooses Score is your slowest round (No Equipment Version) 4 Rounds For Time on the 5

P6 CrossFit – CrossFit View Public Whiteboard Support Your Local Box Workout 3 (Time) For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters 50-lb/35-lb DBs 24/20-in. box Time cap: 20 minutes

P6 CrossFit – CrossFit View Public Whiteboard 1-Mile Run (Time) Max Effort 1-Mile RunDoes not have to be done before the WOD Cycle Theory (3 Rounds for time) Part A) On the 0:00… 3 Rounds: 10 Jumping Lunges 20 Single Arm Hang Dumbbell Snatches Part B. On the 6:00… 3 Rounds: 10 Jumping Lunges 20