P6 CrossFit – Online Programing
Warm-up
3 Rounds:
1:00 Marching
6 Alternating Lunge Elbow to the Floor (Total)
12 Air Squats
Pink Ranger Bodyweight (Time)
For Time:
50 Cossack Squats (Total)
50 Alternating Box/Chair Step Ups (Total)
50 Alternating Stepback Lunges (Total)
50 Jumping Air Squats
WORKOUT STRATEGY & FLOW:
This is a chipper style workout, aiming for smart sets and consistent movements.
Cossack squats: aim for sets of 10+. Working towards full range of motion. Sub 100 air squats if needed.
Alternating box/chair step ups: aim for an unbroken and consistent pace here.
Step back lunges: aim for an unbroken and consistent pace here.
Jumping air squats: these are going to burn! Stay though and fight for big sets in the beginning.
Pink Ranger Minimal (Time)
For Time:
50 Alternating Dumbbell Snatches (50/35)
50 Alternating Single Dumbbell Box Step Ups (50/35)
50 Alternating Single Dumbbell Stepback Lunges (50/35)
50 Single Dumbbell Goblet Squats (50/35)
WORKOUT STRATEGY & FLOW:
This is a chipper style workout, aiming for smart sets and consistent movements.
Alternating dumbbell snatches: aim for sets of 20+.
Alternating box/chair step ups: aim for an unbroken and consistent pace here. Rack the dumbbell on your shoulder or hold it down by your waist. Switch when needed.
Step back lunges: aim for sets of 20+ here with a consistent pace.
Dumbbell goblet squats: these are going to burn! Stay though and fight for big sets in the beginning.
Accessories
3 Rounds
10 Cat Cow Exercise
1:00 min HS Hold or Hollow Hold
15 Single Leg Calf Raise (each side)
Stretching
2:00 Pigeon Stretch (Each Side)
