Drax the Destroyer

P6 CrossFit – CrossFit

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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*







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

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JORDAN HOWARD

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I was born and raised here in Lafayette, where started CrossFit a little over three years ago. I participated in athletics throughout high school, and have continued to compete while in college pursuing a career as a Nurse Practitioner. CrossFit has changed my life. It has given me a competitive edge, provided me with another platform to test my fitness, increased my quality of life, and connected me with my second family here at P6 CrossFit. With the help and encouragement of our members and coaching staff, I have had the pleasure of becoming a CrossFit Level 1 Trainer Through coaching, my goal is to impact and improve the quality of life of the athletes I meet, whether they are beginners, or elite.

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T.J. WILLIAMS

COACH

My name is T.J. Williams and am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club
where I have been working for the past 7 years. started CrossFit because I was getting bored with the same bland routine of a traditional gym. I
had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing. After several years of doing CrossFit, I began wanting to help people on their CrossFit journey so I obtained my CrossFit Level 1 Certificate. I enjoy helping people achieve things they never thought they would be able to accomplish. Seeing people conquer fears and experiencing that “light bulb coming on moment” is rewarding to me. One piece of advice I would give to anyone whether they are new to CrossFit or have been doing it for years would be to enjoy the CHASE of mastering the movements.

CERTIFICATIONS

CrossFit Level 1 Certification

ROBERT PLANK

CEO/HEAD COACH

This is the short version: One September morning, the 9-11 tragedies happened. My best friend and decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.

I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MAI on my brain, yearly since the incident. In June of 201S I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MAI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later). So went through months of Chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 2SOlbs, knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. feel like everything learned about diet, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though). had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of PS CrossFit. know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach and exceed their goals on a daily basis. get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.

CERTIFICATIONS

CrossFit Level 1 Certification

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