P6 CrossFit – CrossFit
Warm Up Games: Squat Potato (No Measure)
PASS THE POTATO (wall Ball) AROUND THE CIRCLE SQUATTING WHEN THE POTATO IS IN YOUR HANDS. WHEN COACH CALLS “FREEZE” RANDOMLY, WHOEVER IS HOLDING THE POTATO MUST DO 2 BURPEES!
I am Groot (2 Rounds for reps)
15:00-37:00
10 minute AMRAP
10 Chest to Bar Pull Ups (OR 10 Strict Pull Ups)
10 GHD Sit Ups (OR 25 Alternating V Ups)
-Rest 2:00-
10 minute AMRAP
16 Dumbbell Front Rack Step Back Lunges (50s/35s)
32 Double Unders
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Athletes Notes
TARGET SCORE
Target rounds each set: 7-10
Minimum number of rounds before scaling: 5
STIMULUS
2 part workout designed for non-stop movement and hitting all muscle areas
WORKOUT STRATEGY & FLOW
Pull ups should be done unbroken but if you feel the need to break to save grip for longevity do so. Keep rest short and get back on the bar.
GHD’s should be done non-stop and remember to use the arms and hips to propel the body up everytime. 2 sets at most for the majority of the wokrout
For the lunges try to keep stepping without resting. Make sure the pace is steady so you can control your breathing and balance.
Double unders should be done unbroken while keeping the shoulders relaxed.Taking a few seconds before starting to gather yourself will help get your heart rate to steady.
SCALING
The Scaling aim is for athletes to move continuously through the 10 mins without skill being the limiting factor.
Scale to finish near the target score:
10 minute Amrap
6 pull ups
15 Alternating V Ups
-Rest 2:00-
10 minute Amrap
12 Dumbbell Front Rack Step Back Lunges (40s/25s)
24 Double Under (48 Single Unders)
Accessories
37:00-52:00
3 sets
20 Bent over Barbell Rows
10 Tempo Goblet Squats (5 second negative, stand up fast)
1:00 Side Plank R/L
Cool down/Finisher
52:00-60:00
3:00 Lacrosse ball upper, middle and lower trap (1:00 each) R/L
2:00 Downward Dog to child’s pose
