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ACDC

P6 CrossFit – Online Programing

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Warm-up

6:00 Clock:

12 Alternating Bodyweight RDLs (Total)

6 Inchworms

6 Alternating Lunge Elbow to the Floor (Total)

ACDC/Bodyweight (Time)

For Time:

50 Alternating Stepback Lunges (Total)

30 Alternating Chair/Box Step Ups (Total)

20 Burpees

30 Alternating Chair/Box Step Ups (Total)

50 Alternating Stepback Lunges (Total)

Athletes Notes

WORKOUT STRATEGY & FLOW:

This is a chipper! Go out at a moderate pace and chip away.

Stepback lunges: aim to keep these in 1-2 sets. Making sure to stand up tall each rep!

Chair/box step ups: aim to keep these unbroken.

Burpees: Try to keep moving on these! Smooth is fast.

ACDC/Minimal (Time)

For Time:

40 Double Dumbbell Deadlifts 50s/35s

30 Single Arm Dumbbell Shoulder to Overhead (50/35)

20 Dumbbell Facing Burpees

30 Single Arm Dumbbell Shoulder to Overhead (50/35)

40 Double Dumbbell Deadlifts 50s/35s

Athletes Notes

WORKOUT STRATEGY & FLOW:

This is a chipper! Go out at a moderate pace and chip away.

Double dumbbell deadlifts: aim to keep these in 2-3 sets. Making sure to stand up tall each rep!

Dumbbell shoulder to overhead: complete 15 reps per arm each set.

Dumbbell facing burpees: Try to keep moving on these! Smooth is fast.

Accessories

3 Sets:

20 Glute Bridges

10-15 Bulgarian Split Squats (Each Side)

10 Birddogs (Each Side)

Stretching:

2:00 Frog Stretch

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