Announcements
Don’t forget to check out our 2021 Health and Fitness Challenge
Let’s get our 50 squats for our American Cancer Society fundraisers in within the class time! (can be part of our warm up, cool down, or if programmed then makes them count as well)
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
2 Rounds:
20 Alternating bodyweight rdls (total)
10 Downward dog to upward dog transitions
:30 Handstand hold OR Plank hold
Million Dollar Baby Bodyweight (No Measure)
EMOM x 20 Minutes:
Min 1: 20 Alternating bodyweight RDL’s
Min 2: 20 Sit ups
Min 3: Max reps chair dips
Min 4: Rest
Athletes Notes
WORKOUT STRATEGY & FLOW:
This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.
Focus on movement quality during this time.
Aim to keep the bodyweight rdls and sit ups unbroken.
Work towards full range of motion on the chair dips.
Million Dollar Baby Minimal (No Measure)
EMOM x 20 Minutes:
Min 1: 20 Double dumbbell deadlifts 50s/35s
Min 2: 20 Sit ups
Min 3: Max reps strict handstand push ups
Min 4: Rest
Athletes Notes
WORKOUT STRATEGY & FLOW:
This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.
Focus on movement quality during this time.
Aim to keep the deadlifts and sit ups unbroken.
Keep chipping away on the strict handstand push ups.
Accessories
3 Sets:
10 Tempo Bench (Each Side)
15 Bent Over Plate/Dumbbell Rows
10 Birddogs (Each Side)
Stretching:
10 Alt Scorpion Stretches (Total)
1:00 Seal Stretch
2:00 Child’s Pose
10 Alt Scorpion Stretches (Total)
