P6 CrossFit – Online Programing
Warm-up
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward
10 yd lunge forward
10 yd lunge backward
-Then-
:30 Handstand hold + shoulder mobility
Freaky Friday Ish Bodyweight (Time)
For Time:
Max Effort 800m Run
@15:00 min
For Time in single attempt:
Max Freestanding Handstand Hold or Plank Hold
*Sub Handstand hold against wall / double DB hold overhead
WORKOUT STRATEGY & FLOW:
Lots of sprint style workouts this week to mimic the crossfit games!
Use the warm up to make sure you can give a solid effort on the 800m run. If you are unable to run outside, sub
One attempt on the max plank hold, wall handstand hold, dumbbell overhead hold. You can take a few attempts on the free standing handstand hold.
Freaky Friday Ish Minimal (Time)
For Time:
Max Effort 800m Run
@15:00 min
For Time Attempt:
Max Freestanding Handstand Hold or Plank Hold
*Sub Handstand hold against wall / double DB hold overhead
WORKOUT STRATEGY & FLOW:
Lots of sprint style workouts this week to mimic the crossfit games!
Use the warm up to make sure you can give a solid effort on the 800m run. If you are unable to run, sub 50 double dumbbell thrusters. If you needed sub 50 single arm dumbbell thrusters (25 each arm).
One attempt on the max plank hold, wall handstand hold, dumbbell overhead hold. You can take a few attempts on the free standing handstand hold.
Accessories
3 Sets:
10 Lateral Box Step Up (each side)
10 Single Leg Hip Bridge (each side)
10 Upright Row (each side)
Bonus Stretching:
:30 Upward Dog Stretch
:30 Downward Dog Stretch
2:00 Frog Stretch
