P6 CrossFit – Online Programing
Warm-up
2 Rounds
1:00 Air Squats
1:00 Alternating Leg V-Ups
Mount Rushmore Bodyweight (Time)
For Time:
45-30-15
Jumping Air Squats
90-60-30
Sit Ups
*BACKPACK OPTION:
For Time:
45-30-15
Backpack Back Squats (20#/14#)
Backpack Sit Ups (20#/14#)
WORKOUT STRATEGY & FLOW:
This is a chipper style workout with big sets. Go out at a consistent pace and aimto maintaint hat throughout.
Jumping air squats: aim to keep these in sets of 10+ throughout.
Sit ups: aim to keep these in sets of 20+. Focusing on consistent movement.
Backpack option: Aim for big sets on the back squats and sets of 10+ on the sit ups.
Mount Rushmore Minimal (Time)
For Time:
45-30-15
Double Dumbbell Thrusters (50s/35s)
90-60-30
Sit Ups
WORKOUT STRATEGY & FLOW:
This is a chipper style workout with big sets. Go out at a consistent pace and aim to maintain hat throughout.
Double dumbbell thrusters: aim to keep these in sets of 10+ throughout.
Sit ups: aim to keep these close to unbroken. Focusing on consistent movement.
Accessories
3 rounds:
10 Upright Rows (R/L)
10 Lateral Box Step Ups (R/L)
20 Supermans
Stretching
3 rounds:
10 T-Spine Open Book (R/L)
10 Alternating Scorpion Stretches
