P6 CrossFit – Online Programing
Warm-up
2 Rounds:
50 High Knees
:30 Handstand Hold OR Plank Hold
10 Lunge Elbow to the Floor (Total)
Bodyweight (AMRAP – Reps)
3 Sets:
1:00 Max Reps Plate Hops/Line Hops
1:00 Max Reps Hand Release Push Ups
1:00 Max Reps Step Back Lunges
1:00 Max Reps Walking Plank Steps
1:00 Rest
WORKOUT STRATEGY & FLOW:
This is a “Fight Gone Bad” style workout. Aiming for max reps on each station.
I recommend counting up! For instance, if you get 30 plate hops, start at rep 31 for the first hand release push ups.
Aim for unbroken reps on plate hops, step back lunges, and walking plank steps.
Aim for one big set of hand release push ups, then chip away for the remainder of the minute.
Minimal (AMRAP – Reps)
3 Sets:
1:00 Max Reps Double Unders/Single Unders
1:00 Max Reps Strict Handstand Push Ups
1:00 Max Reps Single Dumbbell Step Back Lunges 50/35
1:00 Max Reps Single Dumbbell Hang Clean and Jerk 50/35
1:00 Rest
WORKOUT STRATEGY & FLOW:
This is a “Fight Gone Bad” style workout. Aiming for max reps on each station.
I recommend counting up! For instance, if you get 30 double unders, start at rep 31 for the first strict handstand push ups.
Aim for unbroken reps on double unders, step back lunges, and alternating hand clean and jerks.
Aim for one big set of strict handstand push ups, then chip away for the remainder of the minute.
Accessories
3 Sets:
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans
Bonus Stretching
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (Each Side)
