P6 CrossFit – Team WOD
Warm-up
0:00-12:00
Banded 5s
-then-
2 Rounds:
1:30 bike (OR Jog)
15 goblet squats
10 single leg rdl R/L
-into workout prep-
2 Sets
2 Bar Muscle Up
4 Squat Clean (building weight every 2 reps)
Something good, something bad? Bit of both? (4 Rounds for time)
15:00-44:00
4 sets (1 New Set Every 8:00)
25′ HS Walk
6 Bar Muscle Ups
7 Squat Cleans
(Increasing weights each set: Set 1: 70%, Set 2: 75%, Set 3: 80%, Set 4: 85%)
Athletes Notes
TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes
STIMULUS
We are getting under a heavier barbell for a lot of reps to get comfortable at higher percentages paired with gymnastics
Rich did this to get back into heavier squat cleaning under some gymnastic fatigue. He moved all weights with relatively fast singles.
WORKOUT STRATEGY & FLOW
HS Walk and bar muscle ups: these are ideally unbroken throughout. No more than 2 sets!
Squat clean: these will all be singles. For the bottom weight, don’t start at over 70% and don’t end at over 85%
SCALING
The Scaling aim is to be able to keep bigger sets of muscle ups and have a heavier barbell you know you can move
Scaling option to finish near the target score:
4 sets (1 New Set Every 8:00)
50′ B ear Crawl
4 Bar Muscle Ups Variation, Chest 2 Bar, Pull Ups
7 Squat Cleans
(Increasing weights each set: Set 1: 70%, Set 2: 75%, Set 3: 80%, Set 4: 85%)
Accessories
44:00-60:00+
2-3 sets
20 Jefferson Curl: light
15 body weight row
15 step back lunge to step up holding medball in bear hug hold R/L
15 standing banded row
15 glute ham raise (OR 10 Nordic Hamstring Curl)
