P6 CrossFit – CrossFit
Warm-up
0:00-12:00
1. Banded 5’s
2. Movement Prep/Activation and Increasing Heart Rate
2 Rounds
10 V Ups
10 Hanging Scap Retraction
10 Empty Bar Overhead Squats
3. Workout Prep
1 Set (at a fast pace):
3 Overhead Squats (at workout weight 1)
3 Toes-to-bar
2 Overhead Squats (at workout weight 2)
3 Toes-to-bar
1 Overhead Squats (at workout weight 3
Parks and Rec (AMRAP – Rounds)
15:00-40:00
AMRAP 5 Minutes
12 Toes-to-bar
12 Overhead Squats (75/55)
-Rest 5 minutes-
AMRAP 5 Minutes
12 Toes-to-bar
8 Overhead Squats (955/65)
-Rest 5 minutes-
AMRAP 5 Minutes
12 Toes-to-bar
4 Overhead Squats (115/80)
SCALING:
AMRAP 5 Minutes
8 Toes-to-bar
12 Overhead Squats (50% 1RM)
-Rest 5 minutes-
AMRAP 5 Minutes
8 Toes-to-bar
8 Overhead Squats (65% 1RM)
-Rest 5 minutes-
AMRAP 5 Minutes
8 Toes-to-bar
4 Overhead Squats (80% 1RM)
The SCALING aim is to hit toes to bar in 3 or less sets and hang on for unbroken overhead squats for at most of each workout.
Scale to finish near the target score:
TARGET SCORE
Target Rounds each set: 4+
Minimum Rounds before scaling 2.5
STIMULUS
This is a core endurance and grip management workout.
We will also be testing capacity in the overhead squat.
WORKOUT STRATEGY & FLOW
The volume in toes to bar will add up fast. Be smart from the beginning and break up the toes to bar early recognizing that the toes to bar stay in sets of 12 throughout all three amraps. Aim for sets of 4+ throughout.
The overhead squats will increase in weight, but decrease in volume each amrap. All sets of ohs are ideally unbroken or in 2-3 sets at most. Don’t hammer to reps too fast, but focus on a consistent pace and relaxing the grip on the bar. Stand tall at the top of each rep and open the hips completely. If possible, squat snatch the first rep.
Snatch (4-3-2)
3 Rounds (All Singles)
4 Squat Snatches (55-66%)
3 Squat Snatches (65-75%)
2 Squat Snatches (75-85%)
– rest 2-3 minutes between sets –
How to approach the lifts
The percentages are weight ranges to work in, but still build by feel
Record each set of 2 as your score for load
Each Round is 9 Snatches each set for a total of 27 Snatches
Snatches are completed in singles with 8-12 seconds rest between each rep.
The rest between the Set of 4, 3, & 2 will be slightly longer for the time it takes to change weights out
Add weight each round if necessary but don’t work till failure.
Make sure each weight feels good and looks good before adding
Example Sets
Set 1:
4 Squat Snatch 140#
3 Squat Snatch 165#
2 Squat Snatch 190#
-rest 2-3 minutes-
Set 2:
4 Squat Snatch 145#
3 Squat Snatch 170#
2 Squat Snatch 195#
-rest 2-3 minutes-
Set 2:
4 Squat Snatch 150#
3 Squat Snatch 175#
2 Squat Snatch 200#
Based off of a 275# Snatch
Box Squat (Build to a heavy 2 in 7 sets)
Work up to a Heavy 2 in 7 working sets
How to approach this Lift
Box Height should be set at parallel relative to where you squat.
Focusing on sending hips back with a smooth and controlled descent.
Stay tight and as soon as you sit back on the box drive up with a tall torso.
