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ACDC

P6 CrossFit – CrossFit

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Warm-up

Everyone grab: Hip Band, Long band (for GMs,Rows), Barbell, and weights for the workout

1. 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

2. Movement Prep/Activation and Increasing Heart Rate

6 Minutes (moving easy)

1 Minute Cardio

10 Banded Good Mornings

5 Banded upright rows

5 Inchworm

3. Workout Prep

1 Set: (at workout pace)

5 Deadlifts (at workout weight 1)

3 Hang Power Cleans (at workout weight 1)

2 Bar Facing Burpees

3 Hang Power Cleans (at workout weight 2)

5 Deadlifts (at workout weight 2)

ACDC (Time)

15:00-40:00

For Time:

50 Deadlifts

35 Hang Power Cleans

20 Bar Facing Burpees

35 Hang Power Cleans

50 Deadlifts

-rest till 15:00-

For time

25 Deadlifts

15 Hang Power Cleans

20 Bar Facing Burpees

15 Hang Power Cleans

25 Deadlifts

Weight 1: 45% 1RM HPC

Weight 2: 65% 1RM HPC

SCALING

For Time:

36 Deadlifts

24 Hang Power Cleans

12 Bar Facing Burpees

24 Hang Power Cleans

36 Deadlifts

-rest till 15:00-

For time

18 Deadlifts

12 Hang Power Cleans

9 Bar Facing Burpees

12 Hang Power Cleans

18 Deadlifts

Weight 1: 45% 1RM HPC

Weight 2: 65% 1RM HPC

TARGET SCORE

Target Time each set: sub 8 minutes

Time Cap each set: 10 minutes

STIMULUS and GOALS

The stimulus is moderate intensity while being conscious of grip and lower back fatigue. This chipper style workout that repeats so athletes should view total volume of each movement when considering rep schemes.

We want quick rest and get back on the horse!

WORKOUT STRATEGY & FLOW

Deadlifts: Weight needs to be relatively light on both parts. Looking for 1-2 sets while using a switch grip and switching to prolong grip fatigue. Breathe through each rep and remember to focus on driving the feet through the floor rather than pulling with the shoulders.

Hang Power Cleans: Whatever is being used for deadlifts is what has to be used for hang power cleans. This is where we want to be smart about breaking up reps. Goal should be 2-3 sets with a quick turn around on the rest. Time under tension is key to this movement, once momentum of the barbell is started we want to keep flowing with little to no hesitation from rep to rep. Use legs and hips as much as possible to elevate the bar.

Bar facing Burpees: Goal is to keep moving regardless of pace. Just get down and get back up. Move at a pace that does not jack the heart rate up.

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