P6 CrossFit – Online Programing
Warm-up
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward
Then,
1 Round:
10 Alternating Lunge Elbow to the Floor (Total)
20 Glute Bridges
Ricky Stenhouse Bodyweight (AMRAP – Reps)
2 Sets
45-30-18
Air Squats
*300m run after each set
-Rest 3:00 between sets-
*BACKPACK OPTION:
2 Sets
45-30-18
Backpack Back Squats (20#/14#)
*300m backpack run after each set
-Rest 3:00 between sets-
WORKOUT STRATEGY & FLOW:
These are moderate intensity sets with lots of leg fatigue.
Air squats: aim for unbroken each set.
Run: Aim for a moderate pace on the run and try to focus on recovering the legs here. If you don’t have space to run, sub :45 high knees.
Ricky Stenhouse Minimal (AMRAP – Reps)
2 Sets
21-15-9
Double Dumbbell Front Squats (50s/35s)
*300m fun after each set
-Rest 3:00 between sets-
WORKOUT STRATEGY & FLOW:
These are moderate intensity sets with lots of leg fatigue.
Double dumbbell front squats: aim for broken each set.
Run: Aim for a moderate pace on the run and try to focus on recovering the legs here. If you don’t have space to run, sub :45 high knees.
Accessories
3 Sets:
20 Supermans
10 Deadbugs
:30 Side Plank (Each Side)
Stretching
1:30 pigeon pose (each side)
1:00 seated QL Stretch (one leg extended – one bent – hands to foot of extended leg and hold – each side)