P6 CrossFit – CrossFit
Warm-up
0:00-12:00
1. Movement Prep/Activation and Increasing Heart Rate
2 sets
20 Banded Good Morning
10 Box Jump with Step Down
10 Single Arm Suitcase Deadlift (each side)
2. Workout Prep
1 Set (fast)
6 Deadlift (at workout weight 1)
6 Box jump Overs (at workout height 1)
2 Deadlift (at workout weight 2)
2 Box jump Overs (at workout height 2)
Everything Hurts and I’m Dying (Time)
15:00-38:00
30-20-10
Deadlift (155/105)
Box jump Overs (24/20) (You don’t have to clear the box)
-Rest 5:00-
15-12-9
Deadlift (275/185)
Box Jump Overs (30/20) (You don’t have to clear the box)
SCALING
30-20-10
Deadlift (135/95)
Box jump OR Step Up (24/20)
-Rest 5:00-
15-12-9
Deadlift (225/155)
Box Jump OR Step Up (30/24)
Scale to finish near the target score:
TARGET SCORE
Target Time set 1: 7-8 minutes
Target Time set 2: sub 6 minutes
Time Cap set 1: 10 minutes
Time Cap set 2: 8 minutes
STIMULUS
This workout will light up your posterior chain. We want you to focus on good positioning on the deadlifts and leg endurance on the box jump overs.
We are also practicing higher box jump overs in this workout.
WORKOUT STRATEGY & FLOW
Aim for smart sets on the deadlifts. Ideally done in sets of 5+ throughout and 3+ on part 2.
The first box jump over will be a shock to the system! Make sure to get the feet high on that first rep and then recover the best you can on the step down/jump down. NO REBOUNDING!
Accessories
38:00-60:00
3-4 rounds:
10 Landmine twist (each side)
10 Landmine Press (each side)
20 deadbug
