P6 CrossFit – Online Programing
Warm-up
2 Rounds:
30 Plate Hops
10 Hip Bridges (2 sec pause at the top)
5 Push Ups to Downward Dog Pose
:30 Handstand Hold/Plank Hold
Frosty the Snowman Bodyweight (AMRAP – Rounds and Reps)
3 Sets:
AMRAP 4 Minutes:
5 Hand Release Push Ups
10 Box Jumps *STEP DOWN Or Tuck Jumps
-Rest 2:00 B/T Sets-
Athletes Notes
WORKOUT STRATEGY & FLOW:
These are quicker amraps aimed at quick and consistent movement while building muscle endurance on the push ups.
Hand release push ups: aim for unbroken sets here.
Box jumps: these are all step down focused on consistent pace and recovering the arms
Frosty the Snowman Minimal (AMRAP – Rounds and Reps)
3 Sets:
AMRAP 4 Minutes:
5 Strict Handstand Push Ups
10 Box Jumps *STEP DOWN
-Rest 2:00 B/T Sets-
Athletes Notes
WORKOUT STRATEGY & FLOW:
These are quicker amraps aimed at quick and consistent movement while building muscle endurance on the push ups.
Strict handstand push ups: aim for unbroken sets here. If you are unable to do strict, sub kipping or hand release push ups.
Box jumps: these are all step down focused on consistent pace and recovering the arms.
Accessories
2 rounds
10 Bent Over Dumbbell Row (each side)
10 Standing Dumbbell Shoulder Press (each side)
10 Seated Dumbbell Curl (each side)
10 Seated Dumbbell Tricep Extension (each side)
Stretching:
:30 Achilles Stretch (Each Leg)
1:00 Pigeon Stretch (Each Leg)
