P6 CrossFit – CrossFit
Warm-up (No Measure)
3 Rounds:
200m Jog
10 Alternating Leg V-Ups
2 Body Pulls
1:00 Handstand Hold
I immediately regret this decision (Time)
30 GHD Sit Up (OR 50 Alternating Leg V Up)
3 Legless Rope Climb (OR 9 Pull-ups and 9 dips)
30 Handstand Push Up (OR 50 kipping handstand push up)
30 GHD Sit Up (OR 50 Alternating Leg V Up)
3 Legless Rope Climb (OR 9 Pull-ups and 9 dips)
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Athletes Notes
TARGET SCORE
Target Time: 10 minutes
Time Cap: 16 minutes
STIMULUS
High reps gymnastics trying to be smart with manageable sets on everything. This will be all upper body muscular endurance.
WORKOUT STRATEGY & FLOW
GHDs: Aim to hit these unbroken if possible. Or in as big of sets as you can
Legless Rope Climb: Go for all 3 in under 2:30 and push the pace right up to before you would fail
Handstand push ups: Come out with a big set and then push to right before failure as well. Only 1 set!
SCALING
Scale to finish near the target score:
50 Alternating Leg V Up
9 Body Pulls
30 Handstand Push Up variation
50 Alternating Leg V Up
9 Body Pulls
Body Armor
3 Rounds:
10/10 Split Stance RDL
10/10 Single Arm Kettlebell Rack Split Squat
1:00 Active Goblet Squat Hold
Cool down/Finisher
2:00 Forearm Stretch R/L
2:00 Cat Cow
2:00 upper/middle trap lacrosse ball R/L
