P6 CrossFit – CrossFit
Warm-up
1. Banded 5s
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 – (perform after the metcon)
A) Burgener Warm Up Clean – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle Clean – “STRONG TURNOVER”
Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″
Tall Clean – “PULL UNDER”
B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
C) 3x High Hang Clean + 3x Hang Clean + 3x Clean
4. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
20/16 Calorie Row (build intensity each round) (OR 200m Jog)
Ring Prep (10 Hanging Ring scap retractions; 8 Ring kips; 6 Ring kip to swings; 4 Ring strict pull ups, 2 Strict Ring Dips)
5 Squat Cleans (Start light and build in weight each set)
5. Workout Prep
1 Set: (at workout pace)
2 Squat Cleans (at workout weight)
2 Muscle Ups (at workout height)
Front Squat Cycle
Base 2
7×5@80%(1RM) (+ 10lbs optional)
Read as sets x reps @ weight
Saturday’s lift
10×3@85%(1RM) (+ 10lbs optional)
Pink Ranger (Time)
15:00-30:00
1-2-3-4-5-6-7-8-9
Squat Clean Thrusters (155/105)
9-8-7-6-5-4-3-2-1
Muscle Ups
TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 14 minutes
STIMULUS and GOALS
This is a high intensity workout with a total of 45 squat clean thrusters and 45 ring muscle ups.
The focus is moving a moderately heavy barbell and managing fatigue on high skill gymnastics.
WORKOUT STRATEGY & FLOW
Squat clean thrusters: these should all be singles. They will add up! Grip fatigue and high heart rate will be a factor.
Muscle ups: Be smart from the beginning! You will most likely feel really good at the start, but still aim for manageable sets so that when you get down to rep 5, you can start going unbroken until the end.
