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P6 CrossFit – Online Programing
Warm-up
3 Rounds:
100m Jog or :30 High Knees
10 Air Squats
10 Hip Bridges
See You Again Bodyweight (AMRAP – Rounds and Reps)
AMRAP 15:00
30 Jumping Air Squats
400m Run
10 Burpees
Athletes Notes
WORKOUT STRATEGY & FLOW:
This is a longer time domain. Don’t go out too hot! Aim for 70-80% of your max output and hold that for the 15 minutes.
The jumping air squats are going to get difficult! Aim for sets of 10+ keeping the breaks quick.
Keep the run a moderate pace, focus on recovering your breath on the run!
Aim for consistency on the burpees.
See You Again Minimal (AMRAP – Rounds and Reps)
AMRAP 15:00
30 Single Arm Dumbbell Thrusters (50/35)
400m Run
30 Alternating Dumbbell Snatches (50/35)
Athletes Notes
WORKOUT STRATEGY & FLOW:
This is a longer time domain. Don’t go out too hot! Aim for 70-80% of your max output and hold that for the 15 minutes.
The single arm dumbbell thrusters are going to get difficult! Aim for sets of 10+ keeping the breaks quick. Complete 15 reps per arm and switch arms when needed.
Keep the run a moderate pace, focus on recovering your breath on the run!
Aim for consistency on the alternating dumbbell snatches and sets of 10+.
Accessories
2 Sets:
:30 Plank Hold
:30 Side Plank (Right Side)
:30 Side Plank (Left Side)
:30 Plank Hold
:30 Side Plank (Left Side)
:30 Side Plank (Right Side)
-Rest 2:00 B/T Sets
Bonus Stretching:
5:00 Corpse Pose
*If you are able, find a quiet space and lay down flat on your back. Set a timer and try to focus on clearing your mind and breathing deeply for 5 minutes.
