P6 CrossFit – Online Programing
Warm-up
3 Rounds:
30 Plate hops
20 Hip bridges followed by a :15 static hold
:30 Handstand hold OR Plank hold
Lex Luther Bodyweight (AMRAP – Rounds)
AMRAP 15 Minutes:
12 Hand Release Push Ups
24 Alternating Step Back Lunges
12 Box Jumps *STEP DOWN OR Tuck Jumps
Athletes Notes
WORKOUT STRATEGY & FLOW:
This workout is all about consistency.
Aim to keep the hand release push ups in sets of 4+ throughout.
Aim to keep the step back lunges unbroken and at a smooth pace. Recover your breath here!
Stand tall on the box jumps! If you don’t have a box, sub tuck jumps.
Lex Luther Minimal (AMRAP – Rounds)
AMRAP 15 Minutes:
12 Single Dumbbell Alternating Devil’s Press 50/35
6 Strict Handstand Push Ups
12 Box Jumps 24″/20″ *STEP DOWN
Athletes Notes
WORKOUT STRATEGY & FLOW:
This workout is all about consistency.
Aim for a smooth pace on the alternating dumbbell devils press. You can either switch the dumbbell in the air or on the ground.
Aim for a big set to start on each set of strict handstand push ups, then chip away. Sub kipping handstand push ups if needed.
Stand tall on the box jumps! If you don’t have a box, sub tuck jumps.
Accessories
3 Sets:
10 Cat Cow Exercise
1:00 Hollow Hold
15 Single Leg Calf Raise (each side)
