Announcements
Don’t forget to check out our 2021 Health and Fitness Challenge
Let’s get our 50 squats for our American Cancer Society fundraisers in within the class time! (can be part of our warm up, cool down, or if programmed then makes them count as well)
P6 CrossFit – CrossFit
Warm-up
1. Banded 5’s
2. Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
2 rounds of:
10 hanging scap retraction
5 kip to swing
5 Single arm Dumbbell Shoulder to overhead (moderate)
4. Workout Prep
For 2007:
1 Set: (at workout pace)
Row 150m OR 150m Run
7 Pull-ups
3 Push-Jerks (at workout weight)
Games 2007 (Time)
15:00-32:00
For time:
• Row 1000 meters (OR Run 800m), then
Five rounds of:
• 25 Pull-ups
• 7 Push-Jerks (135/85 lbs)
SCALING
For time:
1,000-meter row
Then, 5 rounds of:
15 pull-ups
7 push jerks (115/80)
The SCALING aim is to use appropriate loading and have the pull ups done in no more than 3 sets.
Scaling option to finish near the target score:
TARGET SCORE
Target Time: 12-14 minutes
Time Cap: 17 minutes
STIMULUS and GOALS
This workout is a classic from the 2007 (and 2014) CrossFit Games. Rich finished in 4th with a time of 9:14.7.
The core couplet of the workout will fatigue our shoulders and test our ability to effectively utilize our hips for kipping our body and dipping/driving the bar.
WORKOUT STRATEGY & FLOW
Row: The row will fatigue us but is definitely just a “pay to play” and begin the core of the workout, so don’t go over 75-80% effort in it.
Pull ups: the volume of these will add up but we want you to keep bigger sets relative to your ability. Work to keep as efficient of a butterfly as you can maintain.
Push Jerks: This should be a light/moderate to moderate weight but one that we can keep all reps unbroken each round. It should not be over 65% of your 1RM Jerk.
