P6 CrossFit – CrossFit
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
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
8-12 Minute AMRAP
1:30 Row (easy/moderate pace)
12 banded good mornings
6 Inchworm
6 empty bar clean and jerks
4. Workout Prep
1 Set: (at workout pace)
0:30 Row
Have Yourself a Merry Little Christmas (Distance)
20 Sets
Row 0:45
-Rest 0:45-
STIMULUS and GOALS
On the row we are focusing on hard effort :45 paces. With 1:1 rest you are trying to maintain your first hard pace throughout the 20 sets.
This is not a full out sprint for the first five sets and then fall off for the last 15 sets. Be smart here! We are also working on getting to know your paces! Go hard and maintain.
12 Days of Christmas (Time)
1 Legless Rope Climbs
2 Squat Clean (185/125)
3 Muscle Ups
4 Burpees
5 Deadlifts (185/125)
6 Chest to bar Pull Ups
7 Toes to bar
8 Wall Balls (30/20)
9 Box Get Overs (48″/40″)
10 Back Rack Lunges (185/125)
11 Strict Handstand Push Ups
12 Thrusters (185/125)
TARGET SCORE
Target Time: None
Time Cap: 1 hour
SCALING
1 Rope Climb
2 Squat Clean (165/110)
3 Muscle Ups
4 Burpees
5 Deadlifts (165/110)
6 Chest to bar Pull Ups
7 Toes to bar
8 Wall Balls (20/14)
9 Box Get Over (40″/32″)
10 Back Rack Lunges (185/125)
11 Push Ups
12 Thrusters (165/110)
STIMULUS and GOALS
This workout is ridiculous and excessive. If you want to get fitter, do the first option listed. If you want a memorable 12 days of christmas workout with friends, do this one
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1 Rope Climb, then 2 Squat Cleans -1 Rope Climb, then 3 Muscle Ups -2 Squat Cleans -1 Rope Climb, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
All movements should be at a weight and skill level that athletes are comfortable maintaining in either unbroken or 2-sets
Accessories
4 Sets
25 Reverse Hypers (light) (OR 15 Glute Ham Raises OR 15 Jefferson Curls (light))
1:00 Banded Plank
Barbell Cycling (Weight)
12 Sets (1 Set every 0:45)
6 Clean and Jerks (115/80) (touch’n go unbroken)
Target score
Weight/load is your score.
SCALING
12 Sets (1 Set every 0:45)
6 Clean and Jerks (95/65) (touch’n go unbroken)
STIMULUS and GOALS
We are working on building clean and jerk touch-n-go volume at a light weight.
This will feel super easy in the first couple rounds and then escalate! Manage the grip fatigue by keeping the grip relaxed each set!
It is 72 total reps so use a weight you know you can do proficiently!
