P6 CrossFit – CrossFit
Warm-up
0:00-12:00
Banded 5s
-then-
8:00 Clock
10 Single Leg Dumbbell RDL R/L
20 Alternating V Ups
10 Single Arm Dumbbell Shoulder Press R/L
– into workout prep –
3 Sets
3 Power Clean (Ascending Weight)
4 Strict Handstand Push Up
5 Toes to bar
Guardians of the Galaxy (2 Rounds for reps)
15:00-40:00
10 minute AMRAP
6 Power Cleans (155/105)
9 Handstand Push Ups
12 Toes to Bar
-Rest 5:00-
10 minute AMRAP
3 Power Cleans (205/135)
6 Handstand Push Ups
9 Toes to Bar
–
–
–
Athletes Notes
TARGET SCORE
Target rounds each set: 4-6
Minimum number of rounds before scaling: 3
STIMULUS
Some heavy cleans and moderate gymnastics will test all skill levels. Goal is to move consistently throughout the 10 mins.
WORKOUT STRATEGY & FLOW
Power Cleans should be completed in singles while trying to maintain a rep every 5-8 seconds
Goal for HSPU is 2-3 sets but make sure to scale according to skill level. Break sets early before muscle failure.
For T2B try and stay consistent with sets based on what is comfortable. Grip and shoulders will get tired so make sure to keep the hips and legs popping.
SCALING
The Scaling aim is for athletes to move consistently through each round.
Scale to finish near the target score:
10 min Amrap
6 Power Cleans (135/95)
9 handstand push up variation
9 toes to bar/ Leg Raises/ Knee Raises
-Rest 5:00-
10 min Amrap
3 Power Cleans (185/125)
6 Handstand push up variation
6 toes to bar/ Leg Raises/ Knee Raises
