P6 CrossFit – Online Programing
Warm-up
3 Rounds:
1:00 High Knees
20 Alternating Bodyweight RDLs (Total)
:30 Handstand Hold or Plank
Grettel Body weight (3 Rounds for reps)
3 Sets:
1:00 Max Reps Mountain Climbers
1:00 Max Reps Cossack Squats
1:00 Max Reps Box Jumps *STEP DOWN Or Tuck Jumps
1:00 Max Reps Wall Walks
1:00 Rest
WORKOUT STRATEGY & FLOW:
This is a “Fight Gone Bad” style workout.
I recommend counting up! For instance, if you get 30 mountain climbers, start at rep 31 for the first cossack squat.
Aim for unbroken on all movements.
Grettel MInimal (3 Rounds for reps)
3 Sets:
1:00 Max Reps Mountain Climbers
1:00 Max Reps Single Dumbbell Hang Clean and Jerks (50/35)
1:00 Max Reps Box Jumps *STEP DOWN Or Tuck Jumps
1:00 Max Reps Wall Walks
1:00 Rest
WORKOUT STRATEGY & FLOW:
This is a “Fight Gone Bad” style workout.
I recommend counting up! For instance, if you get 30 mountain climbers, start at rep 31 for the first single dumbbell hang clean and jerk.
Aim for unbroken on all movements.
Accessories
5:00 Pistol Progression Work:
-Single leg squat from on top of box to floor
-Single leg squat to box
-Single leg rig assisted pistol (hanging onto rig/doorway for balance)
Stretching
5:00 Corpse Pose
*If you’re able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply. During this time, recognize any thoughts that come to your mind. Any negative feelings that arise about yourself, the world, or others, let them go. Recognize that you are not attached to those feelings. Any positive feelings that arise, be grateful for them, and let them go. Focus on your breath! Post in comments how it went!