P6 CrossFit – CrossFit
Warm-up
1. Banded 5’s
2. Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
8:00 Minute AMRAP
1:00 bike (0:30 easy/0:15 moderate/0:15 fast) OR 1:00 Jog
12 hang power clean (empty bar)
8 front squats (empty bar)
12 Floor Plate Press
2 tempo push ups (3 second descent/no pause/3 second ascent/no pause)
4. Workout Prep
1 Set: (at workout pace)
6 Hang Power Cleans (at workout weight)
6 Push Ups
4 Front Squats (at workout weight)
4 Strict Handstand Push Ups
Superman (AMRAP – Reps)
15:00-43:00
AMRAP 12 Minutes
18 Hang Power Cleans (95/65)
18 Push Ups
-Rest til 20:00 (35:00 on an hour running clock)-
AMRAP 8 Minutes
12 Front Squats (95/65)
6 Strict Handstand Push Ups
SCALING
AMRAP 12 Minutes
18 Hang Clean (75/55)
12 Push Ups
-Rest til 20:00-
AMRAP 8 Minutes
12 Front Squat (75/55)
4 Strict Handstand Push Ups
The SCALING aim is to use a light weight and have unbroken barbell sets and manageable push up/strict handstand push up sets.
Scale to finish near the target score:
Score is reps (rather than rounds + reps) to keep the leaderboard cleaner
TARGET SCORE
Target Rounds set 1: 8+
Target Rounds set 2: 6+
Minimum rounds before scaling set 1: 6
Minimum rounds before scaling set 2: 5
STIMULUS
We are looking for high rep counts in these 2 couplets and want to push our ability to stay moving with a paired light barbell and bodyweight pushing movement.
WORKOUT STRATEGY & FLOW
Hang Cleans: This should be a light weight you can keep unbroken for at least 3 rounds. You can muscle clean if you feel confident that will last for the entire workout. Use hook grip from the start to prolong your grip endurance.
Push Ups: Start out with smart sets so you will avoid hitting a wall earlier in the workout. Fast 3s are better than going 18 unbroken then blowing up in round 4-5.
Front Squats: This should be a very light weight you can easily keep unbroken throughout the 8 minutes. Shoulder fatigue will play more here than anything else so keep a solid front rack and elbows high!
Strict handstand push ups: The shoulder fatigue will have set in by now, which is why the rep count is lower. We’d like unbroken or no more than 2 sets. Focus on a good tripod position and pressing through the ground in your mid palm!
Accessories
43:00-60:00
3-4 Sets
12 Cossack squats
12 Single Arm Ring Row (each side)
24 Hip Extensions (OR 36 Superman)