P6 CrossFit – CrossFit
Warm-up
0:00-12:00
5 Sets
10 Calorie Bike (OR 100m Jog)
5 up-downs (step back + step up)
5 reps Lunge/Squat complex – (right lunge + left lunge + jump squat)
5 scap pushups
– into workout prep –
3 sets
R1
3 Snatch DL (empty Bar)
3 Snatch High Pull
3 Muscle Snatch
3 Snatch Drops (2 in)
4 Bar Facing Burpees
R2
3 Power Snatch (95/65)
4 Bar Facing Burpees
R3
3 Power Snatch (115/80)
4 Bar Facing Burpees
-then-
3 Power Snatch (135/95)
Drax the Destroyer (2 Rounds for time)
15:00-35:00
2 Sets (New Set Every 10 Minutes)
30 Power Snatches (115/80)
*Every min starting with 0:00 perform 5 Bar Facing Burpees*
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Athletes Notes
TARGET SCORE
Target Time each set: 4-6 mins
Time Cap each set: 8 minutes
STIMULUS
Chip away at the reps and hit the ground running on the burpees. The workout is designed to hurt so push the pace to stay ahead.
WORKOUT STRATEGY & FLOW
Goal for power snatches is to try and hit a big touch and go set off the start. Then once a round has gone through it’s all about maintaining high output. Touch and go or singles are fine as long as you keep moving during the time left in the minute.
For the burpees make sure as soon as the minute changes that you get moving fast and don’t stop. Goal is under 20 seconds.
Make sure to give yourself a 5-10 second buffer before the start of the new round. This way you can breathe for a few seconds and gather yourself before the burpees.
SCALING
The Scaling aim is for athletes to finish within the target time.
Scale to finish near the target score:
2 sets
30 Power Snatches (75/55)
Every min starting with 0:00 perform 4 Bar Facing Burpees
*New Set Every 10 Minutes
Accessories
35:00-50:00
3 Sets:
1:00 Medball Bear Hug (light/moderate weight)
10 Lateral Step Up Bear Hug Medball R/L (light/moderate weight)
15 Stir the Pot w/ Medball in elbow plank (Clockwise and Counterclockwise)
Cool down/Finisher
50:00-60:00
1:00 Quad smash R/L
2:00 Couch Stretch R/L
2:00 forearm stretch R/L
