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
3. Movement Prep/Activation and Increasing Heart Rate
2 Rounds
200m Run
10 Push-Ups
8 Box Jumps (24/20 in)
6 Burpees
4 Pull-Ups
Veterans Day WOD (AMRAP – Reps)
AMRAP 21
400 meter Run
21 Push-Ups
21 Box Jumps (24/20 in)
15 Burpees
9 Pull-Ups
Clean (3×1)
3 Rounds (All Singles)
3 Squat Cleans (65-75%)
2 Squat Cleans (75-85%)
1 Squat Cleans (85%+)
– rest 2-3 minutes between sets –
How to approach the lifts
The percentages are weight ranges to work in, but still build by feel
Record each set of 1 as your score for load
Each Round is 6 Squat Cleans each set for a total of 18 Cleans
Cleans are completed in singles with 8-12 seconds rest between each rep.
The rest between the Set of 3, 2, & 1 will be slightly longer for the time it takes to change weights out
Add weight each round if necessary but don’t work till failure.
Make sure each weight feels good and looks good before adding
Example Sets
Set 1:
3 Cleans 180#
2 Cleans 205#
1 Clean 225#
-rest 2-3 minutes-
Set 2:
3 Cleans 190#
2 Cleans 215#
1 Clean 235#
-rest 2-3 minutes-
Set 3:
3 Cleans 200#
2 Cleans 225#
1 Clean 250#
Based off of a 275# Clean
Split Jerk (6×2)
2 Split Jerk x 6 (3 sec Pause in the catch)
How to approach this Lift
Once warmed Work up to a moderate heavy double and pause for 3 seconds in the catch position before standing.
Focus on keeping hips and core tight and elbows high during the dip and drive
Reaching triple extension punch the knuckles to the ceiling and drop under the bar aggressively.
rest 1-2 mins between sets
Bench Press (7×1)
Work up to a Heavy Single in 7 working sets
How to approach this Lift
Once warmed up make smart calculated jumps in weight to reach a Heavy Single
Focus on keeping the shoulders pinch to the bench with a smooth controlled descent and not slamming on the chest.
Explode off the chest, pressing and breathing out at the top.
Grip should be thumb length outside of chest
Rest 1-2 mins between sets
