P6 CrossFit – CrossFit
Warm-up
1. Banded 5s
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
2-3 Sets
1 Minute Cardio (easy to moderate)
7 Strict Pull Ups
0:20 Handstand Hold
7 Dumbbell Single Leg RDL (Moderate) (each Side)
7 Dumbbell Single Arm Russian Swings (Moderate) (each Side)
7 Single Arm Dumbbell Press (Moderate) (Each side)
4. Workout Prep
1 Set: (at workout pace)
1 Rope Climb
2 Strict Handstand Push-ups
2 Alternating Dumbbell Snatches (at workout weight)
Kratos (Time)
10 Rounds:
1 Rope Climb
4 Strict Handstand Push-ups
6 Alternating Dumbbell Snatches (70/50)
TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
This is a moderate intensity workout focused on unbroken movements and consistent pacing.
WORKOUT STRATEGY & FLOW
Rope climbs: Make every rep count here. Utilize a big jump and big pulls.
Strict handstand push ups: These are ideally unbroken throughout.
Dumbbell snatches: Fast singles are a good strategy for the dumbbell snatches. Use a big pull and get under the dumbbell for a strong power snatch catch position.
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