P6 CrossFit – CrossFit
Warm-up
0:00-15:00
1. Hip, ankle, & thoracic mobility as needed (For the dumbbell squat snatch)
2. Banded 5’s
3. 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
4. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
2:00 cardio
10 Squat with thoracic rotation at bottom (reach hand to ceiling)
5 Single arm dumbbell sotts press (light) (each side)
10 kip to swing
5 strict pull ups
5. Workout Prep
1 Set: (at workout pace)
6 Dumbbell Overhead Squats (at workout weight)
3 Bar Muscle Ups
Darkseid (Time)
15:00-45:00
Teams of 2
150 Dumbbell hang Clean and Jerks (50/35)
* Partner Hangs from pull up bar)
150 Box Jump Overs (24/20)
* Partner Holds Handstand
300ft Single Arm Overhead Lunge Walk (50/35) (150ft each)
* Each partner completes, can move at the same time or separate.
Individual version:
75 Dumbbell hang Clean and Jerks (50/35)
2:00 Hang from pull up bar
75 Box Jump Overs (24/20)
2:00 Handstand Hold
150ft Single Arm Overhead Lunge Walk (50/35)
SCALING
Teams of 2
100 Dumbbell hang Clean and Jerks (50/35)
Partner Hangs from pull up bar
100 Box Jump Overs (24/20)
Partner Holds Plank (elbows)
200ft Single Arm Overhead Lunge Walk (50/35) (100ft each)
Each partner completes, can move at the same time or separate.
Drop dumbbell weight to (40/25) if needed
The SCALING aim is to use a weight and movement difficulty that you can work at about 60 seconds at a time before switching with your partner
Scale to finish near the target score:
TARGET SCORE
Target Time: sub 20 minutes
Time Cap: 30 minutes
STIMULUS
This is our longer metcon for the week and we are pairing up because suffering together is better!
We are testing our ability to hold static positions and manage fatigue before switching to get work done at a faster rate.
WORKOUT STRATEGY & FLOW
Dumbbells hang clean and jerk: this should be a light/moderate weight you can hit 30+ reps unbroken when fresh. Catch the jerk in the dip position and get efficient with your “pop” of the hips to drive the dumbbell overhead.
Box Jump Overs: you do not have to clear the box. Move quickly on these aiming to hit a large amount of reps in 45-60 seconds before switching.
Overhead walking lunge: use a light/moderate weight here as well, that you can hit unbroken 50’ sections to start
Pull up hang/handstand hold: YOu should be able to hold both of these for at least a minute to start. Under fatigue we want you to be able to hold at least 30 seconds at a time.
Accessories
45:00-60:00
3 sets
10 Cossack Squats
20 Banded Scap Squeeze
10 Bird Dogs (Slow and Controlled)
