P6 CrossFit – CrossFit
Warm-up
Grab: Straight Band, Hip Band, Moderate DB/KB, Wallball for workout, Jump Rope
1. Banded 5’s
2. Banded 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
1 round of:
1:00 Cardio (Build in pace throughout)
1:00 of Different Cardio (Build in pace throughout)
10 Scap Pulls
10 Goblet Squats (light/moderate)
4. Workout Prep
1 set (at workout pace):
7 Wall Balls (at workout weight)
21 Double Unders
7 Chest to Bar Pull Ups
21 Double Unders
Deck the Halls (Time)
15:00-30:00
3 Rounds
25 Wall Balls (30/20) (OR 40 Wall Balls at 20# if equipment is short but rotate the 30#)
50 Double Unders
25 Chest to Bar Pull Ups
50 Double Unders
Build RX:
25 Wall Balls (30/20) (OR 40 Wall Balls at 20# if equipment is short but rotate the 30#)
25 Big Rope Jumps
20 Chest to Bar Pull Downs
25 Big Rope Jumps
Burn:
3 Rounds
30 Wall Balls (16/10)
80 Single Unders
30 Banded or Jumping Pull Ups
80 Single Unders
TARGET SCORE
Target Time: 10-12 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
This is a high intensity/high heart rate movement.
This workout will test a lot of capacity through squatting, jumping, and upper body gymnastics.
WORKOUT STRATEGY & FLOW
Wall Balls: Aim for 1-2 sets on the wall balls. Keep the shoulders as relaxed as possible.
Double unders: Aim to keep these unbroken. Stay relaxed and focus on recovering your breath here.
Chest to bar: Be smart here! Don’t blow up. Aim for 2-3 quick sets if possible.
