P6 CrossFit – CrossFit
Stand & Go (Distance)
Erg
2 sets:
2:40 at mod, 20sec sprint at max effort
2:40 at mod, 20sec sprint at max effort
2:40 at mod, 20sec sprint at max effort
2:40 at mod, 20sec sprint at max effort
2:40 at mod, 20sec sprint at max effort
2:40 at mod, 20sec sprint at max effort
No rest b/t reps & 5min at easy b/t sets
Bike (Arms Focused) (Distance)
4 sets:
10sec fast,
20sec sprint (arms only),
30sec easy,
-No add’l rest b/t reps & 90sec rest b/t sets-
-Rest: 2min additional-
5sec sprint at max effort (arms & legs),
No rest
2min sprint at max effort (arms only).
Bodybuilding (No Measure)
Warm Up:
100 cals on machine(s) of your choice
-into-
3 rounds:
15 band pull aparts
10 single arm DB press (each side)
10 arm circles (each direction)
10 perfect pushups (best form and best control you have)
Workout:
Barbell Bench Press 3 sets: 6-10 reps; increasing across sets
*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.
Alternating Dumbbell Bench Press + Double Dumbbell Bench
*2 sets: 5 x (5 alt + 5 regular) – 5 alternating reps on each arm (non-pressing arm staying at the top of ROM) directly into 5 regular DB press with both arms; same weight across or increase
*Focus: Same as Barbell bench above.
Inclined DB Bench Press 2 sets: 6-10 reps; increasing across sets
*Focus: Same as Barbell bench above.
Barbell Skull Crusher 2 sets: 8-12 reps; same weight across or increase
*Focus: Slightly narrow grip is most comfortable. Keeps elbows pointed toward ceiling and tucked in/avoid flaring.
Standing Banded Tricep Extension 2 sets: 15-20 reps; same resistance across
*Focus: Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Rest 90 sec between.