P6 CrossFit – CrossFit
Warm-up
1. Banded 5s
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
2-3 Sets
1:30 Cardio
3-5 power snatches (start with empty bar and add weight each round)
3-5 power clean and jerks (start with empty bar and add weight each round)
0:20 Handstand Hold
4. Workout Prep
1 Set: (at workout pace)
25’ Handstand Walk
2 Power Snatches (at workout weight)
2 Power Clean and Jerks (at workout weight)
Front Squat Cycle
Rest
Dale Earnhardt (Time)
3 Rounds
50’ Handstand Walk
10 Power Snatches (135/95)
-Rest 5 Minutes-
3 Rounds
50’ Handstand Walk
10 Power Clean and Jerks (135/95)
TARGET SCORE
Target Time each set: sub 10 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
This is a high intensity workout focused on barbell cycling and handstand walking under fatigue.
WORKOUT STRATEGY & FLOW
Power snatch & power clean and jerks: fast singles is a good plan here. Quick back to the bar each rep.
Handstand walk: aim for unbroken 50’ sections here. Be prepared for the handstand walk to add to the grip fatigue.
Accessories
12-10-10-8 Dumbbell Chainsaw rows (Build to a challenging weight for each set) (Each Side)
3×25 Banded lat pull downs (Light)
3×30 Banded curls (Double arm) (Light)
