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
Then,
1 Round:
10 Alternating Lunge Elbow to the Floor (Total)
15 Air Squats
From the Rower to the Wall Bodyweight (Time)
For Time:
400m Run
84 Air Squats
400m Run
60 Air Squats
400m Run
42 Air Squats
400m Run
*BACKPACK OPTION:
For Time:
400m Backpack Run
42 Backpack Back Squats
400m Backpack Run
30 Air Squats
400m Backpack Run
21 Backpack Back Squats
400m Backpack Run
*All with a 20#/14# Backpack or Vest
WORKOUT STRATEGY & FLOW:
This is a chipper style workout focused on consistent pacing and smart breaks.
Run: if you don’t have space to run, sub 1:00 high knees per 400m.
Air squats: aim for sets of 30+ throughout.
Backpack option: same stimulus as bodyweight.
From the Rower to the Wall Minimal (Time)
For Time:
400m Run
42 Double Dumbbell Front Squats (50s/35s)
400m Run
30 Double Dumbbell Front Squats (50s/35s)
400m Run
21 Double Dumbbell Front Squats (50s/35s)
400m Run
WORKOUT STRATEGY & FLOW:
This is a chipper style workout focused on consistent pacing and smart breaks.
Run: if you don’t have space to run, sub 1:00 high knees per 400m.
Double dumbbell front squats: aim for sets of 20+ here. Make sure to hit full range of motion and try to recover as best you can on the run.
Accessories
3 Rounds
1:00 min Plank
30 sec side plank (each side)
30 flutter kicks (each side)
Stretching
2:00 Couch Stretch (Each Side)
10 Downward Dog to Upward Dog Transitions
