P6 CrossFit – CrossFit
Warm-up
1. Banded 5s – perform 7 reps of each movement
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
3-4 Sets
16/12 Calorie Assault or Echo Bike (build intensity each round) (or other cardio)
8 Box Jumps with step down
4 single arm dumbbell thrusters (each side) (moderate)
4. Workout Prep
1 Set: (at workout pace)
4 Chest to Bar Pull Ups
3 Box Jump Over (at workout height)
2 Thrusters (at workout weight)
Front Squat (5-5-3-3-3-1)
Get a new max.
Jeff Gordon (4 Rounds for time)
4 Sets (1 Set every 5 Minutes)
21 Chest to Bar Pull Ups
15 Box Jump Over (24″/20″) (must clear the box)
9 Thrusters (135/95)
TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
This is a sprint workout so go FAST!!! You have plenty of recovery built in
WORKOUT STRATEGY & FLOW
Chest to bar: these are ideally unbroken. They are at the beginning of each round so aim for that.
Box jump overs: aim to keep these at a consistent and fast pace. Use the step out and back in method for settling into a pace.
Thrusters: these should be unbroken. Rest a second before you pick to bar up to ensure you can do them in one set! Use good hip drive to get the bar up fast.
