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 – CrossFit
Warm-up
Everyone grab a long band, a hip band, Barbell, and workout weights
1. Banded 5’s
2. Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
1) Burgener Warm up Snatch – 5 reps at each position (all in the power position, no squats required)
2) 5x High Power Hang Snatch + 5x Hang Power Snatch + 5x Power Snatch (all in the power position, no squats required – empty barbell)
4. Workout Prep
1 Set: (at workout pace)
15/12 Calorie Assault Bike (OR another machine OR 150m Jog)
4 Power Snatches (at workout weight 1)
2 Power Snatches (at workout weight 2)
1 Power Snatch (at workout weight 3)
Pale Rider (Time)
15:00-60:00
Teams of 2
2 Rounds
100/75 Calorie Assault Bike (OR 125/100 Calorie Row OR 1200m Run)
40 Power Snatches (60%)
-Rest 5:00-
2 Rounds
50/40 Calorie Assault Bike (OR 60/45 Calorie Row OR 600m Run)
20 Power Snatches (80%)
SCALING
2 Rounds
80/60 Calorie Assault Bike (OR 100/80 Calorie Row OR 1000m Run)
40 Power Snatches (60%)
-Rest 5:00-
2 Rounds
40/30 Calorie Assault Bike (OR 50/40 Calorie Row OR 500m Run)
20 Power Snatches (80%)
TARGET SCORE
Target Time each set: 16-18 minutes
Time Cap each set: 20 minutes
STIMULUS and GOALS
We are targeting our aerobic system with high volume pulling from the ground with moderate to moderate/heavy weight. The partner aspect will keep our rest long enough to double down on intensity during work periods.
WORKOUT STRATEGY & FLOW
Let’s hammer down on the bike since we have 1:1 work/rest! If you are proficient at the bike, aim to keep watts 400/300+, and we recommend switching every 10 calories. Aim to keep watts higher with more transitions rather than more calories each set but losing intensity.
Power Snatch: For the first weight don’t use over 60% 1RM Snatch. It should be a weight you could do sets of 5+ touch’n go comfortably if needed. For the final weight, don’t use over 80% 1RM Snatch. You should be able to do quick singles with this when fresh.
Accessories
Front Rack Step Ups: 5×6 each leg. Work up in weight each set. Super set with 10 body weight Russian step ups (10 each leg). So, you will do 6 front rack step ups and then 10 Russian step ups. Rest as needed in between each exercise.
-then-
3 sets:
6 Bent Over Barbell Row
30 seconds Weighted GHD Sit Up Hold
10 Single arm Kettlebell side crunches (each side). Stand holding a Kettlebell in one hand, farmers carry style. Side crunch back and forth.
