P6 CrossFit – Online Programing
Warm-up
5:00 Clock:
50 Single Unders OR Jumping jacks
25 Flutter kicks (each leg)
10 Cossack squats (total)
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Kryptonite Bodyweight (Time)
For Time:
200 Plate Hops/Line Hops
50 Alternating Leg V-Ups
50 Alternating Box/Chair Step Ups
Athletes Notes
WORKOUT STRATEGY & FLOW:
This is a chipper. Keep sets smart and never go to failure!
Aim for sets of 30+ on the plate hops/line hops.
Alternating leg v-ups are ideally done in sets of 15+.
The alternating box step ups are the last part of the workout! Start with a big set here and finish strong!
Kryptonite Minimal (Time)
For Time:
200 Double Unders
50 Alternating Leg V-Ups
50 Double Dumbbell Deadlifts 50s/35s
Athletes Notes
WORKOUT STRATEGY & FLOW:
This is a chipper. Keep sets smart and never go to failure!
Aim for sets of 30+ on the double unders.
Alternating leg v-ups are ideally done in sets of 15+.
The double dumbbell deadlifts are the last part of the workout! Start with a big set here and finish strong!
Accessories
3 Rounds
10 Tempo Double DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Seated Alt. DB Curls (each side)
