The Sixth Sense

P6 CrossFit – CrossFit

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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

2 sets

5 spiderman lunge stretch (each side)

20 banded good morning

10 Inchworm

10 single arm kettlebell deadlift (moderate weight) (each side)

4. Workout Prep

1 Set: (at workout pace)

5 Deadlifts (at workout weight)

5 Bar Facing Burpees

The Sixth Sense (7 Rounds for time)

15:00-35:00

6 Sets (1 Set Every 2:00)

8 Deadlifts (185/125)

8 Bar Facing Burpees

-at 15:00 (OR at 30:00 on a running clock)-

40 Deadlifts (185/125)

40 Bar Facing Burpees

SCALING

6 Sets (1 Set Every 2:00)

8 Deadlifts (135/95)

8 Burpees

-at 15:00-

40 Deadlifts (135/95)

40 Burpees

The Scaling aim is for athletes to stay within the target time frame with high intensity!

Scaling option to finish near the target score:

TARGET SCORE

Workout 1

Target time each set: 40-50 seconds

Time cap each set: 1:30

Workout 2

Target time: 5-6 minutes

Time cap: 8 minutes

STIMULUS and GOALS

The Stimulus is mid to hi intensity for this 2 part workout. We are working interval conditioning into a sprint-like workout for the finisher.

You should be aiming to complete deadlifts unbroken on each round and go straight into burpees (Part 1). Pacing should be just under a sprint like effort in the 80-90% range. Set your goal to get the same time for each round or get slightly faster across rounds.

With part 2, we want a 90%+ effort and really commit to pushing your threshold on this.

WORKOUT STRATEGY & FLOW

Deadlifts: Weight selected should be under 50% 1RM and allow you to complete all deadlift sets unbroken and as fast sets. Let’s stress the importance of keeping the hips lower at the bottom of each Deadlift to avoid lifting everything with the low back and to incorporate more leg drive. We are slightly higher than our power clean set up with our chests more over the bar (if you are very mobile, be sure to not go too low with the hips and get too “squatty”).

Burpees: Keep the two foot take off/landing. We recommend a wider stance going into the burpee which will result in more efficiency and also avoid unnecessary fatigue in the legs and lower back. Maintain a constant pace with the burpees that will allow them to keep moving for all 10 reps without resting. The rep count is low enough with a longer rest that should allow you to jump up and d

Power Snatch + Hang Snatch + Snatch 5×3

– 2 sets x 1+1+1 reps @ 65% 1RM snatch

– 3 sets x 1+1+1 reps @ 70% 1RM snatch

* Rest 2 minutes between sets

How to approach the percentages each day

How to approach the lifts

Record each set as 1 of your scores for load

You may drop the bar between reps if needed, to regrip and reset

Example Sets

Set 1:

Power Snatch + Hang Snatch + Snatch @ 130#

-rest 2 minutes-

Set 2:

Power Snatch + Hang Snatch + Snatch @ 130#

-rest 2 minutes-

Set 3:

Power Snatch + Hang Snatch + Snatch @ 140#

-rest 2 minutes-

Set 4:

Power Snatch + Hang Snatch + Snatch @ 140#

-rest 2 minutes-

Set 5:

Power Snatch + Hang Snatch + Snatch @ 140#

Based off of a 200# Snatch

Snatch Balance 5×3

– 2 sets x 3 reps @ 70%1 RM snatch

– 3 sets x 3 reps @ 75% 1 RM snatch

* Rest 60-90 seconds between sets

How to approach the percentages each day

How to approach the lifts

Record each set as 1 of your scores for load

Example Sets

Set 1:

Snatch Balance @ 140#

-rest 60-90 seconds-

Set 2:

Snatch Balance @ 140#

-rest 60-90 seconds-

Set 3:

Snatch Balance @ 150#

-rest 60-90 seconds-

Set 4:

Snatch Balance @ 150#

-rest 60-90 seconds-

Set 5:

Snatch Balance @ 150#

Based off of a 200# Snatch

Back Squat 8-8-6-6-5

Back Squat:

– 8,8,6,6,5 reps @ 75% 1RM back squat.

* Rest 2 minutes between sets

How to approach the lifts

Record each set as 1 of your scores for load

Example Sets

Set 1:

8 reps @ 300#

-rest 2 minutes-

Set 2:

8 reps @ 300#

-rest 2 minutes-

Set 3:

6 reps @ 300#

-rest 2 minutes-

Set 4:

6 reps @ 300#

-rest 2 minutes-

Set 5:

5 reps @ 300#

Based off of a 400# Back Squat 1RM

High Hang Clean 5×5

High Hang Clean Shrugs:

– 5 sets x 5 reps @ 115% 1 RM clean

* Rest 2 minutes between sets

How to approach the lifts

Record each set as 1 of your scores for load

Example Sets

Set 1:

5 reps @ 345#

-rest 2 minutes-

Set 2:

5 reps @ 345#

-rest 2 minutes-

Set 3:

5 reps @ 345#

-rest 2 minutes-

Set 4:

5 reps @ 345#

-rest 2 minutes-

Set 5:

5 reps @ 345#

Based off of a 300# Clean

Cool down/Finisher

3:00 easy bike

1:00 Hamstring Smash

2:00 Banded Hamstring Stretch R/L

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I was born and raised here in Lafayette, where started CrossFit a little over three years ago. I participated in athletics throughout high school, and have continued to compete while in college pursuing a career as a Nurse Practitioner. CrossFit has changed my life. It has given me a competitive edge, provided me with another platform to test my fitness, increased my quality of life, and connected me with my second family here at P6 CrossFit. With the help and encouragement of our members and coaching staff, I have had the pleasure of becoming a CrossFit Level 1 Trainer Through coaching, my goal is to impact and improve the quality of life of the athletes I meet, whether they are beginners, or elite.

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T.J. WILLIAMS

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My name is T.J. Williams and am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club
where I have been working for the past 7 years. started CrossFit because I was getting bored with the same bland routine of a traditional gym. I
had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing. After several years of doing CrossFit, I began wanting to help people on their CrossFit journey so I obtained my CrossFit Level 1 Certificate. I enjoy helping people achieve things they never thought they would be able to accomplish. Seeing people conquer fears and experiencing that “light bulb coming on moment” is rewarding to me. One piece of advice I would give to anyone whether they are new to CrossFit or have been doing it for years would be to enjoy the CHASE of mastering the movements.

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ROBERT PLANK

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This is the short version: One September morning, the 9-11 tragedies happened. My best friend and decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.

I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MAI on my brain, yearly since the incident. In June of 201S I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MAI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later). So went through months of Chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 2SOlbs, knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. feel like everything learned about diet, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though). had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of PS CrossFit. know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach and exceed their goals on a daily basis. get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.

CERTIFICATIONS

CrossFit Level 1 Certification

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