P6 CrossFit – Online Programing
Warm-up
3 Rounds:
4 Push ups to downward dog pose
8 Dynamic squat stretch
24 Plate hops
Insidious Bodyweight (Time)
For time:
20 Jumping Air Squats
10 Box jumps *STEP DOWN OR Tuck Jumps
20 Jumping Air Squats
20 Alternating Leg V-Ups
20 Burpees
20 Alternating Leg V-Ups
20 Jumping Air Squats
10 Box jumps *STEP DOWN OR Tuck Jumps
20 Jumping Air Squats
WORKOUT STRATEGY & FLOW:
This is a chipper! On this workout, aim for close to unbroken sets on movements and utilize the transition between movements as rest.
Insidious Minimal (Time)
For time:
10/10 Single Arm Dumbbell Overhead squats 50/35
10 Box jumps *STEP DOWN (24/20)
10/10 Single Arm Dumbbell Thrusters 50/35
20 Alternating Leg V-Ups
20 Single Arm Dumbbell Devil’s Press 50/35
20 Alternating Leg V-Ups
10/10 Single Arm Dumbbell Thrusters 50/35
10 Box jumps *STEP DOWN (24/20)
10/10 Single Arm Dumbbell Overhead squats 50/35
WORKOUT STRATEGY & FLOW:
This is a chipper! On this workout, aim for close to unbroken sets on movements and utilize the transition between movements as rest.
Complete 10 single arm dumbbell overhead squats and single arm dumbbell thrusters on one arm before switching to the other arm.
If you don’t have a box to jump to, sub tuck jumps.
Accessories
3 Sets:
5 Turkish get ups (each side)
10 Calf raises (each side)
15 Supermans
Bonus Stretching:
2:00 Couch stretch (each leg)
