P6 CrossFit – CrossFit
Warm-up
0:00-12:00
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
8 Minute AMRAP
1:00 Row OR Jog
7 Single Arm Seated Dumbbell Z Press (each side)
14 Banded Good Morning
7 Single Arm Suitcase Deadlift (each side)
0:30 Handstand Hold
4. Barbell & Workout Prep
3-2-1
Deadlift (at workout weight)
Deficit Strict handstand Push Up
Damn Diane (Time)
15:00-25:00
3 Rounds For Time:
• 15 Deadlifts
• 15 Strict Deficit Handstand Push-Ups
W 205 lb., 2-in. deficit
M 315 lb., 3.5-in. deficit
SCALING
3 rounds:
15 deadlifts (275/175)
15 strict handstand push-ups
OR
3 rounds:
10 deadlifts (315/205)
10 strict handstand push-ups (3.5″/2″)
The SCALING aim is to use a difficulty you can hang onto for bigger sets and get close to the target time
TARGET SCORE
Target Time: sub 6 minutes
Time Cap: 10 minutes
STIMULUS
This is classic push/pull CrossFit!
This should press your boundary for intensity and what you can handle on muscular fatigue, most likely in the shoulders first.
WORKOUT STRATEGY & FLOW
Deadlift: Don’t use over 70% 1RM. We’d like bigger sets of 8-10+ to start. If you love deadlifts and feel great, you can go for unbroken
Deficit Strict Handstand push ups: We work strict handstand push up volume frequently (and some with a deficit) so see how you have adapted! If deficit strict hspus are not in your wheelhouse, try sets of 4-5+ to start and settle into what you can handle.
Accessories
46:00-60:00
3-4 Rounds
7 Strict Toes to Bar
10 Banded Pallof Press (each side)
75′ Single Arm Dumbbell (OR Kettlebell) Farmers Carry (each side) (moderate weight)
