P6 CrossFit – Online Programing
Warm-up
6:00 Clock:
5 Inchworms
10 Air Squats
10 Hip Bridges
Must Go Faster Bodyweight (AMRAP – Reps)
3 Sets:
1:00 Max Reps Alternating Bodyweight RDLs
1:00 Max Reps Air Squats
1:00 Max Reps Alternating Box/Chair Step Ups
1:00 Max Reps Hand Release Push Ups
1:00 Rest
Athletes Notes
WORKOUT STRATEGY & FLOW:
This is a “Fight Gone Bad” style workout. Aiming for max reps on each station.
I recommend counting up! For instance, if you get 30 bodyweight rdls, start at rep 31 for the first air squat.
Aim for unbroken reps for the bodyweight rdls, air squats, box step ups. On the hand release push ups, aim for a big set on the first one and then chip away at smaller sets for the remainder of the minute.
Must Go Faster Minimal (AMRAP – Reps)
3 Sets:
1:00 Max Reps Alternating Hang Dumbbell Clean and Jerks (50/35)
1:00 Max Reps Single Dumbbell Goblet Squats (50/35)
1:00 Max Reps Alternating Single Dumbbell Box Step Ups (50/35)
1:00 Max Reps Hand Release Push Ups
1:00 Rest
Athletes Notes
WORKOUT STRATEGY & FLOW:
This is a “Fight Gone Bad” style workout. Aiming for max reps on each station.
I recommend counting up! For instance, if you get 30 alternating hang dumbbell clean and jerks, start at rep 31 for the first goblet squat.
Aim for unbroken reps for the alternating hang dumbbell clean and jerks, goblet squats, box step ups. On the hand release push ups, aim for a big set on the first one and then chip away at smaller sets for the remainder of the minute.
Accessories
Accessories
3 Sets:
10 Single Leg Hip Bridges (Each Side)
10 Single Arm Upright Rows (Each Side)
10 Deadbugs
Stretching:
5:00 Corpse Pose
*If you’re able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply. During this time, recognize any thoughts that come to your mind. Any negative feelings that arise about yourself, the world, or others, let them go. Recognize that you are not attached to those feelings. Any positive feelings that arise, be grateful for them, and let them go. Focus on your breath! Post in comments how it went!
