P6 CrossFit – CrossFit
Warm-up
0:00-12:00
8:00 Clock
10 jumping squats
10 single leg glute bridge R/L
5 burpee broad jumps
0:30 easy/moderate row
– into workout prep –
3 sets
Set 1:
10 Wall Ball Front Squats
10 Wall Ball Push Press
10 Calorie Row
Set 2:
10 Wall Ball Thrusters
10 Calorie Row
Set 3:
10 Wall Balls
10 Calorie Row
Starlord (3 Rounds for time)
15:00-50:00
40 Calorie Row
40 Wall Balls (30/20) (OR 60 Wall Ball 20/14)
-Rest 5:00-
40 Wall Balls (30/20) (OR 60 Wall Ball 20/14)
60 Calorie Row
-Rest 5:00-
80 Calorie Row
40 Wall Balls (30/20) (OR 60 Wall Ball 20/14)
Athletes Notes
TARGET SCORE
Target Time each set:
Set 1: 4-6 mins
Set 2: 7-9 mins
Set 3: 9-11 mins
Time Cap each set:
Set 1: 8 mins
Set 2: 12 mins
Set 3: 15 mins
STIMULUS
Here’s a workout where you wanna work on being steady on the row and break that mental barrier on wall balls. Goal should be big, descending reps on wall balls (example: 20-12-8)
WORKOUT STRATEGY & FLOW
Row should be done at a moderate pace (70% effort). Biggest thing is not burning out and keeping the heart rate at bay.
Wall balls will only get harder so try to hit big sets of the start and then settle into small, consistent sets as fatigue hits.
Goal sets for wall balls should be 2-3 sets on each workout.
SCALING
The Scaling aim is for athletes to hit comfortable sets on wall balls without prolonged rest periods.
Scale to finish near the target score:
25 Calorie Row (OR another machine OR 250m Run)
30 Wall Balls (30/20) (OR 45 Wall Ball 20/14)
-Rest 5:00-
30 Wall Balls (30/20) (OR 45 Wall Ball 20/14)
50 Calorie Row (OR 500m Run)
-Rest 5:00-
75 Calorie Row (OR 750m Run)
30 Wall Balls (30/20) (OR 45 Wall Ball 20/14)
Front Squat (5×1)
*Building in the 90-95%+ range for 5 working sets
*Stay tight and keep chest upright with force driving through midfoot
Competition Training
Everything below this is performed first
Warm-up
2 Rounds of:
10 jumping squats
10 single leg glute bridge R/L
5 burpee broad jumps
0:30 easy/moderate row
MoonShot (Time)
3 RFT:
10 Cossack Squats
20 Overhead Walking Lunges
30 KB Swings
200m Run
Men: 53KB
Women: 35KB
Accessories
Work on Pistol (single legged) Squats
Work on Shrimp Squats
