P6 CrossFit – CrossFit
Warm-up
0:00-12:00
1. Banded 5’s
2. Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
2 Sets
10 Squat with thoracic rotation and reach to ceiling at the bottom of squat
10 single leg dumbbell RDL R/L (light) (each side)
4. Movement Prep
2 Rounds
200m Row
5 Thrusters (empty Barbell)
5 Kip Swings – Pull Ups
Jackie (2 Rounds for time)
15:00-39:00
1000m Row
50 Thrusters (45/35)
30 Pull Ups
-Rest 5:00 OR 1:1-
Steroid Jackie
30 Chest to bar Pull Ups
50 Thruster (75/55)
1000m Row
SCALING
Scale to finish near the target score:
1000m Row
30 Thrusters (45/35)
15 Pull Ups
-Rest 1:1-
Reverse Jackie
30 Pull Ups
50 Thruster (45/35)
1000m Row
TARGET SCORE
Target Time set 1: sub 6 minutes
Target Time set 2: sub 8 minutes
Time Cap set 1: 9 minutes
Time Cap set 2: 10 minutes
STIMULUS
Jackie is a classic burner. Expect a high heart rate.
We are working on performing pulling/shoulder endurance with a high heart rate.
WORKOUT STRATEGY & FLOW
Both rows should be a moderate/hard pace. Aiming for 80-85% output.
The first set of thrusters (45/35) are ideally unbroken. 2-3 sets at most. Keep these smooth and consistent. The second set (75/55) ideally done in sets of 10+.
The set of pull ups and chest to bar are ideally unbroken or in 2-3 quick sets.
Front Squat (7-2)
Work up to a Heavy 2 in 7 working sets
How to approach this Lift
Once warmed up make smart calculated jumps in weight to reach a Heavy 2
Focus on sending the hips down vertically and keeping the elbows high
Explode out of the hole, press high up on the bar keeping the torso upright
rest 1-2 mins between sets
Shoulder Press (7-2)
Work up to a Heavy 2 in 7 working sets
How to approach this Lift
Once warmed up make smart calculated jumps in weight to reach a Heavy 2
Focus on keeping hips and core tight and elbows in front of the bar during the press
Punch the knuckles to the ceiling at the top and descend down smoothly with a explosive turn around once the bar makes contact with the shoulders.
No Hips or legs to assist!
rest 1-2 mins between sets
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Steroid Jackie (Time)
30 Chest to Bar Pull Ups
50 Thrusters (75/55)
1000m Row
