P6 CrossFit – Team WOD
Warm-up
Banded 5s
-Then-
3 Rounds:
1:30 machine
10 Inchworm
10 Dumbbell Single Leg RDL R/L
10 Single Leg Glute Bridge R/L
20 air squat
Suit and Tie (Time)
Partner Workout:
175 Double Unders (Partner 1 then switch)
500m Row (Partner 2 then switch)
-into-
60 Deadlifts 225/155# (split)
*Partner holds Deadlift 225/155#
60 Toes to bar (split)
*Partner dead hangs
*Individual Version
175 Double Unders
500m Row
30 Deadlift 225#
30 Toes to bar
Athletes Notes
TARGET SCORE
Target Time: 10-12 minutes
Time Cap: 15 minutes
STIMULUS
This chipper will test your grip endurance compounding each movement!
WORKOUT STRATEGY & FLOW
Double Unders: Go for 1-2 sets!
Row: Keep moderate/fast
Deadlift: Aim for sets of 10+ and if you’re the other partner hang on!
Toes to bar: Last movement so keep moving and keep rest breaks short
SCALING
The Scaling aim is for deadlift weight not to slow you down and toes to bar to be challenging but not take longer then 3 minutes
Scale to finish near the target score:
100 Double Unders (Partner 1 then switch)
500m Row (Partner 2 then switch)
-into-
50 Deadlift 185/125# (split)
*Partner holds Deadlift 225#
40 Toes to bar (split)
*Partner dead hangs
*Individual Version
100 Double Unders
500m Row
25 Deadlift 185/125#
25 Toes to bar
Forget You (Time)
Partner Workout:
15 Legless Rope Climb (split) (OR 20 Muscle Up)
40 synchro wall ball 30/20# (OR 60 at 20/14)
40 Sandbag cleans Power Clean 185/125
40 synchro wall ball 30/20# (OR 60 at 20/14)
15 Rope Climb (split) (OR 20 Muscle Up)
*Individual Version
7 Legless Rope Climb
40 wall ball 30/20
20 Sandbag cleans 150/100
40 wall ball 30/20
7 Rope Climb
Athletes Notes
TARGET SCORE
Target Time: 17-20 minutes
Time Cap: 25 minutes
STIMULUS
This is a classic partner workout that will be a grind! Stay mentally tough.
WORKOUT STRATEGY & FLOW
Legless Rope Climb: Trade out reps here and stay with rest breaks you know will allow you to not get close to failure
Wall Ball: Aim for sets of 10-15 here! Big jump out of the hole
Sandbag clean: Go for trading reps and getting at least 15 reps each minute collectively
Rope Climb: Sell out here!
SCALING
The Scaling aim to keep wall ball sets mostly unbroken and the air bike around 75 seconds of work.
Scale to finish near the target score:
10 Legless Rope Climb (split)
30 synchro wall ball 30/20
30 Sandbag cleans 150# (split)
30 synchro wall ball 30/20
10 Rope Climb (split)
*Individual Version
5 Legless Rope Climb
30 wall ball 30/20
30 Sandbag cleans 150#
30 wall ball 30/20
10 Rope Climb
Somebody That I Used To Know (Time)
Partner Workout:
20 Synchro Bar Muscle Ups
40 Synchro GHD Sit Ups
-into-
3 Rounds
10 Power Clean and Jerks 135#/95#
15/12 Calorie AirBike
(Both working same time at each station)
*Individual Version
20 Bar Muscle Up
40 GHD Sit Ups
-into-
3 Rounds
10 Power Clean and Jerks 135/95
15 Calorie AirBike
Athletes Notes
TARGET SCORE
Target Time: 9-11 minutes
Time Cap:: 15 minutes
STIMULUS
This workout will accumulate gymnastic fatigue leading into snatches and bike that we want to stay aggressive during to finish strong
WORKOUT STRATEGY & FLOW
Bar Muscle Up: Come out with big sets and try to finish the 25 relatively fast
GHDs: Aim for unbroken
Bike: Keep this moderate and don’t fall off on round 2 or 3
Power Clean and Jerks: Stick with fast singles!
SCALING
The Scaling aim is to keep finish near target time
Scale to finish near the target score:
Partner Workout:
15 synchro bar muscle up
30 synchro GHDs
-into-
3 Rounds
9 Power Clean and Jerks 115/80
12 Calorie Echo Bike
(Both working same time at each station)
Individual Version
15 bar muscle up
30 GHDs
-into-
3 Rounds
9 Power Clean and Jerks 115/80
12 Calorie Echo Bike
Accessories
3 Rounds
15 KB Single leg split squat each leg (light)
15 KB lateral box step up (light)
10 Glute Ham Raise (OR Nordic Hamstring Curls)
