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Away in a Manger

P6 CrossFit – CrossFit

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Warm-up

Grab: Straight Band, Moderate DB/KB, Workout weight (DB/KB)

1. Banded 5’s

2. Movement Prep/Activation and Increasing Heart Rate

AMRAP 8-12 Minutes

12/9 Calorie Row OR 150m Jog

6 single leg kettlbell RDLs (moderate) (each side)

6 single arm russian kettlebell swings (moderate) (each side)

12 Alternating V Ups

3. Workout Prep

1 set (at workout pace)

6 Single Arm Dumbbell Cleans (at workout weight)

9 GHD Sit Ups

4 Single Arm Dumbbell Snatch (at workout weight)

9/6 Calorie Row

Away in a Manger (Time)

15:00-34:00

Advanced RX+:

6 Rounds

12 Single Arm Kettlebell Cleans (72/53)

15 GHD Sit Ups

-At 10:00-

6 Rounds

9 Single Arm Kettlebell Snatch (72/53)

15/12 Calorie Row

Build RX:

6 Sets

12 Single Arm Dumbbell Cleans (50/35)

16 Weighted AbMat Situps (30/20 held at chest)

-At 10:00-

6 Sets

9 Single Arm Dumbbell Snatch (50/35)

12/10 Calories OR 150m Run

Burn:

6 Sets

16 Single Arm Dumbbell Cleans (30/20)

10 Toes to Rig

-At 10:00-

6 Sets

16 Single Arm Dumbbell Snatch (30/20)

12/10 Calories OR 150m Run

TARGET SCORE

Target Time each set: 6-7 minutes

Time Cap for Non RX+: 8 Minutes

Time Cap each set: 9 minutes
STIMULUS and GOALS

In this workout we are focusing on quick single arm cycling with some core fatigue. The time domain is shorter and rep ranges are very manageable.

WORKOUT STRATEGY & FLOW

Single arm cleans: aiming for unbroken each set. Make sure to get the clean all the way up onto the shoulder – don’t cut the range of motion short here! You can use the same arm for the entire set if desired, or switch arms, your choice.

GHD sit ups: Aim for unbroken smooth reps here. 15 will be over before you know it!

Single arm snatch: Aim for unbroken sets each arm. Keep a big hip drive and don’t get lazy here! You can use the same arm for the entire set if desired, or switch arms, your choice.

The row is a moderate/hard effort! Build speed each round.

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