P6 CrossFit – CrossFit
Warm-up
0:00-12:00
Banded 5s
-into-
6:00 Clock
20 Calorie Machine (OR 200m Jog)
15 Banded Air Squat
10 hanging scap retraction
10 push up
-into-
Workout Prep:
2 rounds
9 Wall Ball (20/14)
6 Toes to bar
3 Burpee
The worst thing about prison was the dementors (AMRAP – Reps)
15:00-39:00
9 Minute AMRAP
42 Wall Ball (20/14)
30 Toes to Bar
18 Burpee to bar
-Rest 3:00-
9 minute AMRAP
21 Wall Balls (20/14)
15 Toes-to-bar
9 Burpee to Bar
Athletes Notes
TARGET SCORE
Target number of reps each set: 140+
Minimum number of reps before scaling: 100
STIMULUS
We want continuous movement working through the muscular and aerobic fatigue and try to maintain the same rep score as the time stays the same and reps go down
Aim to get double the number of rounds each set (same rep total) as the reps cut in half but time domain is the same
WORKOUT STRATEGY & FLOW
Wall Ball: We want sets of 20+ here. Big hip drive to save the shoulders
Toes to bar: Aim to keep sets of 4-5+ so we can stay moving on these
Burpee to bar: Rest minimally on the ground and aim to keep moving even if you use a step up or down strategy.
SCALING
The Scaling aim is to get near the target score and use appropriate difficulty
Scale to finish near the target score:
9 Minute Amrap
30 Wall Ball (20/14)
20 Toes to Bar
10 Burpee to bar
-Rest 3:00-
9 minute Amrap
15 Wall Balls (20/14)
10 Toes-to-bar
5 Burpee to Bar
*Aim to get double the number of rounds each set (same rep total)
Front Squat (5 x 3 @ 75-80%)
Accessories
60 sec Side Plank R/L
15 Dumbbell Bench
10 Single Arm Dumbbell RDL R/L
