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Big Daddy

Announcements

Don’t forget to check out our 2021 Health and Fitness Challenge
Let’s get our 50 squats for our American Cancer Society fundraisers in within the class time! (can be part of our warm up, cool down, or if programmed then makes them count as well)
2020 Christmas and New Year Schedule

Thursday December 24th: 1 Class, Christmas WOD at Noon

Friday December 25th: Closed

Saturday December 26th: Closed

Thursday December 31st: 1 Class, END OF 2020 WOD

Friday January 1st: 1 Class, New Year WOD Let’s Bring in 2021 Right!

P6 CrossFit – CrossFit

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Warm-up

Everyone grab a Hip Band, light DB/KB, Planned workout weight DBs

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

2 Sets

10 Fast Paced High Knees

4 Spiderman Lunge Stretch (each side)

6 half bottom burpee

8 dumbbell goblet squats (light/moderate)

3. Workout Prep

1 Set: (at workout pace)

5 Dumbbell Front Squats (at workout weight)

5 Assault Bike Calorie (OR another machine) OR 50m Run

5 Burpee over Dumbbells

Big Daddy (Time)

15:00-46:00

18-12-6

Dumbbell Front Squats (2×50/35)

Assault Bike Calories (Ladies 15-10-5) (OR another machine OR 200-150-100m Run)

-Rest 5:00-

18-12-6

Assault Bike Calories (Ladies 15-10-5) (OR another machine OR 200-150-100m Run)

Burpee over Dumbbells

-Rest 5:00-

18-12-6

Burpees over Dumbbells

Dumbbell Front Squats (2×50/35)

SCALING

15-10-5

Dumbbell Front Squats (2×40/25)

Assault Bike Calories (Ladies 12-8-4)

-Rest 5:00-

15-10-5

Assault Bike Calories (Ladies 12-8-4)

Burpee over Dumbbells

-Rest 5:00-

15-10-5

Burpees over Dumbbells

Dumbbell Front Squats (2×40/25)

The SCALING aim is to keep intensity HIGH and have unbroken dumbbell sets

TARGET SCORE

Target Time each set: 4-5 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS

These couplets will push our intensity and total body fatigue as we have an even mix of gymnastic push, squatting, and cardio.

WORKOUT STRATEGY & FLOW

Dumbbell Front Squats: These should be a moderate weight we can keep unbroken for ALL sets. We’d like each rep to be fast so we can move through the sets quickly.

Assault Bike: keep intensity at ~80-85% until the final 6/5 calories and hammer down if you have any left in you

Burpees over dumbbells: Work on staying low to the ground on these to speed up the reps. If you must take a short rest break, do so while laying on your chest before beginning the next rep.

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