P6 CrossFit – CrossFit
Warm-up
1. Banded 5s –
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
2-3 Sets
15-20 Calorie Bike (start easy and build intensity each round)
10 hanging scap retractions, 6 kip to swing, 2 knees to elbow
5-10 Thrusters (Start with empty bar and add weight each round)
20-40′ Overhead Walking Lunge (Start with empty bar and add weight each round)
4. Workout Prep
1 Set: (at workout pace)
10/7 Calorie Bike Erg
5 Toes To Bar
3 Thrusters (at workout weight)
10’ Overhead Dumbbell Walking Lunge (at workout weight)
Front Squat Cycle
Split Jumps
Clean & Jerks @ 50%
Pause Squats @ 50%
Triwizard Cup (Time)
4 rounds:
30/20 Calorie Bike
20 Toes To Bar
10 Thrusters (135/95)
40’ Overhead Walking Lunge (135/95)
*Sub 30/20 calorie on another machine or 300m run if needed
TARGET SCORE
Target Time: sub 15 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
This is a high heart rate lung burner.
WORKOUT STRATEGY & FLOW
Bike: Aim for a moderate/hard effort here. This will be your recovery point in the workout so don’t go out too hot.
T2B: aim for 1-2 sets throughout.
Thrusters: aim for unbroken sets. If you plan to break before the walking lunge, go 9 thrusters, rest and then complete the last thruster before heading into the lunge.
*Walking overhead lunge: aim for unbroken here. Focus on smooth steps instead of speed. No shuffle steps.
Accessories
3×10 Bulgarian squats (each side)
*After 10 each Bulgarian split squats each side, go straight into 30 sec max split squats each side (Moderate/Heavy across all sets)
3×20 single leg glute bridge (each side)
150 Banded hamstring curls (Seated on Bench with band around upright) (complete in as few of sets as possible)
*Superset movements as desired
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