P6 CrossFit – Online Programing
Warm-up
6:00 Clock:
5 Inchworms
:30 Hollow Hold
8 Air Squats (2 sec pause in the bottom)
:30 Single Arm Overhead Dumbbell Hold (Each Arm) OR Side Plank (Each Side)
Have Yourself a Merry Little Christmas Bodyweight (AMRAP – Reps)
3 Sets:
1:00 Max Reps Air Squats
1:00 Max Reps Stepback Lunges
1:00 Max Reps Flutter Kicks
1:00 Max Reps Chair Dips
1:00 Rest
Athletes Notes
WORKOUT STRATEGY & FLOW:
This is a “Fight Gone Bad” style workout. Aiming for max reps on each station.
I recommend counting up! For instance, if you get 30 air squats, start at rep 31 for the first stepback lunge.
Aim for unbroken reps for the air squats, step back lunges, flutter kicks. On the chair dips, aim for a big set on the first one and then chip away at smaller sets for the remainder of the minute.
Have Yourself a Merry Little Christmas Minimal (AMRAP – Reps)
3 Sets:
1:00 Max Reps Air Squats
1:00 Max Reps Single Dumbbell Stepback Lunges (50/35)
1:00 Max Reps Flutter Kicks
1:00 Max Reps Single Dumbbell Devils Press (50/35)
1:00 Rest
Athletes Notes
WORKOUT STRATEGY & FLOW:
This is a “Fight Gone Bad” style workout. Aiming for max reps on each station.
I recommend counting up! For instance, if you get 30 air squats, start at rep 31 for the first stepback lunge.
Aim for unbroken reps for the air squats, step back lunges, flutter kicks, and devils presses.
Accessories
3 Sets:
10 Bulgarian Split Squats (Each Side)
20 Deadbugs
5 Downward Dog to Upward Dog Transitions
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!
