P6 CrossFit – CrossFit
Warm-up
0:00-12:00
3 Rounds:
1:00 Machine (OR Jog)
50′ Banded Lateral Side Step (Each Way)
50′ Banded Monster Walk (Forward/Backward)
15 Banded Air Squats
15 Deadbugs
-Then-
Modified Burgener Warm Up
Squat Clean
5 x Clean Grip DL
5 x High Elbows
5 x Muscle Cleans
5 x Power Cleans
5 x Front Squats
5 x Squat Cleans
Ninja Turtles (Time)
15:00-49:00
3 sets
3 rounds
9 Toes-to-bar
3 Squat Clean 70% of 1RM
-rest 5:00 b/t sets-
Athletes Notes
TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes
STIMULUS
Heavy barbells with toes to bar are always “fun”. Be confident with the clean and attack the t2b for fast transitions.
We want consistency with times for each set.
WORKOUT STRATEGY & FLOW
For the clean look to hit singles on the bar with a rep every 10-15 secs. This will help keep your rounds on pace if you maintain a cadence. Clean should not be over 70% 1RM
Big sets on t2b is key and the goal. But if your grip becomes a factor then look to break reps up into 2 or 3 sets.
Goal is trying to stay around 1:20-1:40 per round.
SCALING
Scaling Goal: unbroken toes to bar sets and a moderate/heavy barbell weight
Scaling option:
3 sets
3 rounds
7 Toes-to-bar
3 Power Clean 70% 1RM
-rest 5:00 b/t sets-
Cool down/Finisher
3 sets
10 Windmills (light/moderate)
15 Ring Push Up
60 Second Side Plank (R&L)
