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P6 CrossFit – Online Programing
Warm-up
3 Rounds:
50 Single Unders or Jumping Jacks
10 Lunge Elbow to the Floor (Total)
5 Burpees
Dominic Toretto Bodyweight (AMRAP – Reps)
3 Sets:
1:00 Max Reps Plate Hops/Line Hops
1:00 Max Reps Chair Dips
1:00 Max Reps Alternating Box/Chair Step Ups
1:00 Max Reps Walking Plank Steps
1:00 Rest
Athletes Notes
WORKOUT STRATEGY & FLOW:
This is a “Fight Gone Bad” style workout. Aiming for max reps on each station.
I recommend counting up! For instance, if you get 30 plate hops, start at rep 31 for the first chair dip.
Consistency is key for all movements here! Just keep moving and focus on full range of motion!
Dominic Toretto Minimal (AMRAP – Reps)
3 Sets:
1:00 Max Reps Double Unders
1:00 Max Reps Push Ups
1:00 Max Reps Single Dumbbell Alternating Box/Chair Step Ups (50/35)
1:00 Max Reps Single Dumbbell Hang Clean and Jerk (50/35)
1:00 Rest
Athletes Notes
WORKOUT STRATEGY & FLOW:
This is a “Fight Gone Bad” style workout. Aiming for max reps on each station.
I recommend counting up! For instance, if you get 30 double unders, start at rep 31 for the first push up.
Consistency is key for all movements here! Just keep moving and focus on full range of motion!
Accessories
3 Sets:
10 Dumbbell Single Arm Sotts Press (Each Side)
20 Hip Bridges
20 Supermans
Bonus Stretching:
1:30 Pigeon Stretch (Each Side)
1:30 Hamstring Stretch (Each Side)
