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-
2 Rounds:
30 Plate Hops
10 Air Squats
Spirit Bomb Bodyweight (Time)
5 sets:
200m Run
12 Box Jumps Or Tuck Jumps
-Rest 1:1 between sets-
Athletes Notes
WORKOUT STRATEGY & FLOW:
These sets are sprints!! Go out fast on the 200m run and right into the box jumps or tuck jumps.
200m run: If you don’t have space to run, sub :45 high knees.
Box jumps/tuck jumps: aim to keep these unbroken. NO rebounding on the box jumps.
Spirit Bomb Minimal (Time)
5 sets:
200m Run
12 Double Dumbbell Thrusters 50s/35s
-Rest 1:1 between sets-
Athletes Notes
WORKOUT STRATEGY & FLOW:
These sets are sprints!! Go out fast on the 200m run and right into the box jumps or tuck jumps.
200m run: If you don’t have space to run, sub :45 high knees.
Double dumbbell thrusters: aim to keep these unbroken and stay tough through the leg burn!
Accessories
5 min walk cool-down
