Announcements
2020 Christmas and New Year Schedule
Thursday December 24th: 1 Class, Christmas WOD at Noon
Friday December 25th: Closed
Saturday December 26th: Closed
Thursday December 31st: 1 Class, END OF 2020 WOD
Friday January 1st: 1 Class, New Year WOD Let’s Bring in 2021 Right!
P6 CrossFit – Online Programing
Warm-up
3 Rounds:
1:00 Marching
20 Bicycle Kicks
:30 Handstand Hold
Kamehameha Bodyweight (AMRAP – Reps)
3 Sets:
1:00 Max Reps Alternating Box Step Ups
1:00 Max Reps Chair Dips
1:00 Max Reps Alternating Leg V-Ups
1:00 Max Reps Walking Plank
1:00 Rest
Athletes Notes
WORKOUT STRATEGY & FLOW:
This is a “Fight Gone Bad” style workout. Aiming for max reps on each station.
I recommend counting up! For instance, if you get 30 step ups, start at rep 31 for the first chair dip.
Aim for consistency on all these movements.
Kamehameha Minimal (AMRAP – Reps)
3 Sets:
1:00 Max Reps Single Dumbbell Alternating Box Step Ups 50/35
1:00 Max Reps Single Dumbbell Shoulder to Overhead 50/35
1:00 Max Reps Alternating Leg V-Ups
1:00 Max Distance Handstand Walk
1:00 Rest
Athletes Notes
WORKOUT STRATEGY & FLOW:
This is a “Fight Gone Bad” style workout. Aiming for max reps on each station.
I recommend counting up! For instance, if you get 30 step ups, start at rep 31 for the dumbbell shoulder to overhead.
Single dumbbell shoulder to overhead: switch arms every 10 reps.
Handstand walk: use this minute to practice handstand walk. If you are unable to handstand walk, sub 1:00 handstand hold. DO NOT add this to your score – only the first 3 movements.
Accessories
3 Sets:
10 Single Arm Dumbbell Upright Row (Each Side)
10 Bulgarian Split Squats (Each Side)
