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, hip band, and a jump rope
1. Banded 5’s
2. Banded 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
4. Workout Prep
1 set (moderate/fast)
20 Double Unders
2 Bar Muscle Ups
10 Air Squats
1 Rope Climb
Scuba Steve (Time)
15:00-51:00
For time, partitioned any way:
300 Double Unders
30 Bar Muscle Ups
-Rest 5:00-
For time, partitioned any way:
150 Air Squats
15 Rope Climbs
SCALING
For time, partitioned any way:
200 Double Unders (or 600 singles)
20 Bar Muscle Ups (OR 50 Strict Band Pull Downs)
-Rest 5:00-
For time, partitioned any way:
100 Air Squats
10 Rope Climbs (or 40 Body Pulls)
The SCALING aim is to finish near target time and have minimal resting within the workout as you can always be working with the partition strategy
Scaling option to finish near the target score:
TARGET SCORE
Target Time each workout 1: 7-9 minutes
Time Cap each workout 1: 13 minutes
STIMULUS and GOALS
We are letting you choose how to partition the workout. This is to encourage you to work on your strategy and pacing here to see how you think you will perform best breaking up the workout. There are many potential strategies, but here are 2:
10 Sets
30 Double Unders
3 Bar Muscle Ups
-then-
15 Rounds
15 Air Squats
1 Rope Climbs
6 Sets
50 Double Unders
5 Bar Muscle Ups
-then-
5 Rounds
30 Air Squats
3 Rope Climbs
Each couplet has a complementary pairing that doesn’t overly affect each movement, allowing us to stay moving with intensity throughout both workouts.
WORKOUT STRATEGY & FLOW
Double Unders: Stay smooth. Don’t go for broke and have to stare at the Pull up bar or the rope later in the workout. These can be an “active recovery” from the muscle ups.
Bar Muscle Ups: Come out with manageable sets. Don’t get aggressive until you are at least ⅔ way thru the total reps
Air Squats: Move quickly through these as the rep count is relatively shorter compared to the rope climbs! Let those shoulders recover here
Rope Climbs: Our rep count is a moderate number that we can attack well if we double down on a faster/more aggressive ascent and air squatting rather than resting between rope climb reps.
