P6 CrossFit – Online Programing
Warm-up
2 Rounds:
1:00 Marching
10 Inchworms
:30 Handstand Hold Or :30 Plank
Chase Elliot Bodyweight (Time)
3 Rounds:
20 Hand Release Push Ups
30 Alternating Box/Chair Step Ups (Total)
-Rest 3 Minutes-
3 Rounds:
20 Hand Release Push Ups
30 Alternating Box/Chair Step Ups (Total)
*BACKPACK OPTION:
3 Rounds:
15 Backpack Push Ups (20#/14#)
30 Alternating Backpack Step Ups (20#/14#) (Total)
-Rest 3 Minutes-
3 Rounds:
15 Backpack Push Ups (20#/14#)
30 Alternating Backpack Step Ups (20#/14#) (Total)
WORKOUT STRATEGY & FLOW:
These are moderate pace workouts.
Hand release push ups: aim for smart sets on these. It is a total of 120 hand release push ups and they will add up fast.
Box/chair step ups: aim for unbroken sets here. Focus on relaxing the arms so that they can recover for the push ups.
Chase Elliot Minimal (Time)
3 Rounds
30’ Handstand Walk
30 Alternating Hang Dumbbell Snatches (50/35)
-Rest 3 Minutes-
3 Rounds
30’ Handstand Walk
30 Alternating Hang Dumbbell Clean and Jerks (50/35)
WORKOUT STRATEGY & FLOW:
These are moderate pace workouts.
Handstand walk: this is a great time to practice handstand walking if you are trying to improve. If you don’t have handstand walking, sub 20 hand release push ups.
Alternating hang dumbbell snatches: aim for unbroken sets here. Focus on relaxing the arms so that they can recover for the handstand walking/push ups.
Accessories
3 Sets:
21 Glute Bridges
7 Split Stance Lunge (Elevated rear foot – each side)
7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)
Stretching
1:00 Seal Stretch
1:00 Toe Touch Stretch
1:00 Butterfly Stretch
