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. Movement Prep/Activation and Increasing Heart Rate
8-12 Minutes (Steady movement through the following):
20/16 Calore Ski or Row (start easy and build intensity each round) (Or another machine)
10 V Ups
10 Abmat Sit Ups
10 half kneeling single arm dumbbell press (moderate) (each side)
0:30 handstand hold
4. Workout Prep
1 Set: (at workout pace)
5/4 Calorie Ski (OR Row)
5 GHD Sit-ups
3 Strict Deficit Handstand Push Ups (at workout deficit)
Front Squat Cycle
Broad Jumps
Squat Snatch @ 40%
Pause Squats @ 40%
Max Distance Broad Jump (Distance)
Jump a far as you can. 2-foot take off.
Ski & Sit (AMRAP – Reps)
AMRAP 15 Minutes
20/16 Calorie Row (OR another Machine OR 200m Run)
20 GHD Sit-ups (OR 25 Alternating V Ups)
10 Deficit Handstand Push Ups (6″/4″)
TARGET SCORE
Target Rounds: 4+
Minimum Rounds before scaling: 3
STIMULUS and GOALS
Stimulus for today’s workout is moderate intensity across while trying to stay consistent with round times. This workout is great for building capacity and endurance in Handstand Push Ups and core strength.
WORKOUT STRATEGY & FLOW
Calories: This needs to be approached with moderate intensity at a controlled pace. Goal time should be to finish under 1:45 and should be scaled down to keep intensity. Substitute row is Ski is unavailable or if Handstand Push Ups are not your strong suit
.
GHD’s: High Volume on this so approach with caution. Goal is non-stop and make sure to whip the hands up on every rep to help launch the body up. Keep head neutral and breathe the motion.
Deficit Handstand Push Ups: Use plates and abmats for deficit and goal should to keep sets manageable (2-3) where avoiding failure is top priority. Remember to control the descent smoothly and explode into the press without hesitation.
