P6 CrossFit – Online Programing
Warm-up
5:00 Clock:
36 Jumping Jacks
4 Push Ups to Downward Dog Pose
12 Jumping Air Squats
The White House Bodyweight (Time)
2 Sets:
30-20-10
Cossack Squats (Total)
Burpees
-Rest 3:00 between sets-
*BACKPACK OPTION:
2 Sets:
30-20-10
Backpack Thrusters (20#/14#)
Backpack Lateral Burpees
-Rest 3:00 between sets-
WORKOUT STRATEGY & FLOW:
The flow goes like this: 30 cossack squats (total), 30 burpees, 20 cossack squats (total), 20 burpees, and so on.
This workout is heavy on the burpees. Aim for unbroken on the cossack squats and consistent pace on the burpees.
Backpack option: Aim for the same stimulus as bodyweight.
The White House Minimal (Time)
2 Sets:
30-20-10
Dumbbell Snatches (50/35)
Lateral Burpees Over Dumbbell
-Rest 3:00 between sets-
WORKOUT STRATEGY & FLOW:
THE BURPEES ARE NOW LATERAL OVER DUMBBELL!
The flow goes like this: 30 dumbbell snatches, 30 lateral burpees over dumbbell, 20 cossack squats (total), 20 lateral burpees over dumbbell , and so on.
This workout is heavy on the burpees. Aim for unbroken on the dumbbell snatches and consistent pace on the burpees.
Accessories
Tabata (:20 on/:10 off):
8 sets:
Sit Ups
Stretching
1:00 Butterfly Stretch
1:00 Toe Touch Stretch
1:00 Pancake Stretch