P6 CrossFit – CrossFit
Warm-up
0:00-10:00
3 Rounds:
10 inchworm
50′ Light farmers carry
20 Alternating Leg V-Ups
:40 Handstand Hold
Donatello (Time)
15:00-60:00
2 sets
75’ Farmers Carry 2xKettlebells 70/53
15 handstand push up
75’ Farmers Carry 2xKettlebells 70/53
20 ghd sit up (OR 20 Weighed Sit Up 25/15)
75’ Farmers Carry 2xKettlebells 70/53
15 handstand push up
75’ Farmers Carry 2xKettlebells 70/53
20 ghd sit up (OR 20 Weighed Sit Up 25/15)
75’ Farmers Carry 2xKettlebells 70/53
-Rest 1:1 b/t set-
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Athletes Notes
TARGET SCORE
Target Time each set: 10-12 minutes
Time Cap each set: 15 minutes
STIMULUS
This workout is all grunt work. Fight to keep moving and maintain a steady pace on the Farmers Carry.
WORKOUT STRATEGY & FLOW
For the Farmers Carry just keep moving. Goal is to hit at least half the distance without stopping.
HSPU should be completed in 3-5 sets. Breathe at the top and make sure to not rest at the bottom.
GHD’s are done non stop! Throw your arms and squeeze your hips to help propel the body up.
SCALING:
Scale to finish near the target score:
2 sets
75’ Farmers Carry 2xKettlebells/Dumbells
15 Inverted Push Ups/Shoulder Press
75’ Farmers Carry 2xKettlebells/Dumbells
20 weighted sit up 15/10
75’Farmers Carry 2xKettlebells/Dumbells
15 Inverted Push Ups/Shoulder Press
75’ Farmers Carry 2xKettlebells/Dumbells
20 weighted sit up 15/10
75’ Farmers Carry 2xKettlebells/Dumbells
-Rest 1:1 b/t set-
