P6 CrossFit – CrossFit
Warm-up
0:00-12:00
2 Rounds:
1:00 Machine (OR jog)
30 Single Unders
30′ Banded Lateral Side Step (Each Way)
10 Banded Air Squats
5 Kip Swings
Then
Barbell Warmup
Michelangelo (Time)
15:00-39:00
2 Rounds
80 Double Unders
20 Thrusters (95/65)
10 Bar Muscle Up
– Rest 5:00 –
For Time:
160 Double Unders
40 Thrusters (95/65)
20 Bar Muscle Up
Athletes Notes
TARGET SCORE
Target Time each set: 7-9
Time Cap each set: 12
STIMULUS
This workout is all about maintaining control and your heart rate on the thrusters. Be aggressive and focus on breathing through each motion. Don’t redline.
Consistency (within 60-90 seconds) on each workout is the goal.
WORKOUT STRATEGY & FLOW
Double unders are ideally don in 1-2 sets for the 80.
Thrusters are the hard part in the workout so break sets up early with 2-3 in the first workout. The 2nd workout is all about survival mode so fight to keep at least sets of 10.
Goal for Bar Muscle ups is 2-3 sets with a strong and aggressive turn over on the bar.
SCALING
Scale to finish near the target score:
15:00-39:00
2 Rounds
60 Double Unders (OR 120 Single Unders)
20 Thrusters (75/55)
5 Bar Muscle Up (OR 10 Burpee Pull Ups)
Rest 5:00 –
For Time:
120 Double Unders (OR 240 Single Unders)
40 Thrusters (75/55)
10 Bar Muscle Up (OR 20 Burpee Pull Ups)
Squat Complex
39:00-60:00
3 Sets:
3 Front Squat/Rack it right into/4 back squat
* 3 Working sets! Rich hit 325# which is about 80%.
Accessories
Optional:
4 sets
8 Nordic Hamstring Curls
16 Barbell Good Morning
24 dead bugs
