P6 CrossFit – Team WOD
Warm-up (No Measure)
0:00-12:00
3 Rounds:
1:30 Bike (OR Jog)
30 Plate Hops
10/10 Suitcase Deadlift
10 inchworm
I don’t want a piece of you, I want the whole thing! (Time)
15:00-34:00
Partner Workout:
4 rounds
15/12 Calorie Standing Bike
15 box jump over 24″/20″ (no touch)
*1 Partner working at each station
-Rest 5:00 OR 1:1-
*Perform the same rep scheme individually (if needed)
TARGET SCORE
Target Time: 11-12 minutes
Time Cap: 14 minutes
STIMULUS
This is a mainly aerobic piece that we can push through some lower body fatigue!
WORKOUT STRATEGY & FLOW
Bike: This should be aggressive pacing relative to you. Aim to finish the calories in 50-60 seconds
Box Jumps: Aim to hit these smooth with minimal resting in between reps. Turn to jump back over box after each rep
SCALING
Scale to finish near the target score:
4 rounds
10/7 calorie bike
10 box Jump over 24″/20″
-Rest 1:1 before the next workout-
365 days til hockey tryouts! (Time)
34:00-47:00
Partner Workout
500m run (together)
50’ Handstand walk (Same time) (OR 100′ Bear Crawl)
25 Power Clean 185/125
-Rest 5:00 OR 1:1-
TARGET SCORE
Target Time: 5-7 minutes
Time Cap: 9 minutes
STIMULUS
Get that heart rate up and be able to stay moving through this skilled chipper with some grunt work
WORKOUT STRATEGY & FLOW
Run: Keep at a moderate to moderate/fast run. Ideally done in under 3 minutes
Handstand Walk: Aim to hit in sets of 10’+.
Power Cleans: Pick it up, drop it and trade reps! Move fast!
SCALING
Scale to finish near the target score:
Partner Workout
400m run (together)
100′ Bear Crawl
Power Clean 135/95
-Rest 5:00 OR 1:1-
Tap Tap Taparoo (AMRAP – Reps)
4:00 max bar muscle ups
-straight into snatch-
47:00-51:00
Let’s see what you have left for today!
Come out with a relatively big set then settle into consistent sets you can maintain!
Snacth (1×1)
4 Minutes to find a heavy single
51:00-55:00
Notes:
55:00-60:00
Give Fistbumps!
Great work this week!
