P6 CrossFit – CrossFit
Warm-up
0:00-12:00
1. Banded 5’s
2. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
1 minute assault bike (2x 20 seconds easy/10 seconds moderate) (OR Jog)
5 Bottom Half Burpee
5 Spiderman lunge stretch
5 Box Jump with Step Down (ascending height each round)
3. Workout Prep
1 set
20 Second Assault Bike (at workout pace) (OR Run)
2 Burpee Box Get Overs (at workout height)
Winter is Coming II (Time)
15:00-60:00
Teams of 2 (1:1)
8 sets Each
15/12 Calorie Assault (OR another Machine OR 200m Run)
5 Burpee Box Get Overs (48/40) (OR 8 Burpee Box Jump Over 30/24)
-Rest while partner goes-
*If going individual, just rest 1:1 between round
SCALING
Scale to finish near the target score:
Teams of 2 (1:1)
6 sets Each
12/8 Calorie Assault (OR another machine OR 150m Run)
6 Burpee Box Jump Overs (24/20)
-Rest while partner goes-
*If going individual, just rest 1:1 between round
TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
Athletes Notes
STIMULUS
This is a classic high intensity interval with plenty of built in rest to allow us to recover and attack the next interval with similar speed. These workouts are great to build volume with intensity and be comfortable while uncomfortable
WORKOUT STRATEGY & FLOW
Assault bike: Aim for fast pace throughout trying to get the bike done in under 1 minute each set. 500/400+ watts is what we would like.
Burpee box get overs: whichever height and rep count you choose. We want you to finish all reps in 45-50 seconds or faster. Your rest comes right after these so stay moving!
Accessories
3 rounds
10 Tempo Dumbbell Bench (3 sec. down -1 sec. up)
10 Tempo Double Dumbbell Row (3 sec. down -1 sec. up)
5 alternating standing Dumbbell curls (each side)
-directly into-
5 standing double DB curls (both at the same time)
*Totals 10 curls each side per round
