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Big Pile

P6 CrossFit – CrossFit

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Warm-up

Everyone grab: Band, hip band, light dumbbell (around 30/20), Wall Ball, and Dumbbell for workout.

1. Banded 5’s

2. 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

3. Minute 5-12

Movement Prep/Activation and Increasing Heart Rate

AMRAP

1:00 Cardio (start easy and build in intensity each round)

10 Single leg RDL (light) (each side)

5 single arm upright row (light) (each side)

10 Goblet squats (light)

5 Sotts Press (Light bar or single arm dumbbell)

4. Workout Prep

6 Wall Balls (at workout weight)

6 Dumbbell Snatches (at workout weight)

Big Pile of S*** (Time)

15:00-40:00

24-18-12-6

Wall Balls (30/20) (OR 36-27-18-9 Wall Ball (20/14))

Dumbbell Snatches (50/35)

-rest 5 minutes-

For Time:

60 Wall Balls (30/20) (OR 90 Wall Ball (20/14))

60 Dumbbell Snatches (50/35)

SCALING

24-18-12-6

Wall Balls (20/14)

Dumbbell Snatches (40/25)

-rest 5 minutes-

For Time:

60 Wall Balls (20/14)

60 Dumbbell Snatches (50/25)

TARGET SCORE

Workout 1

Target time: 5-7 minutes

Time cap: 8 minutes

Workout 2

Target time: 6-8 minutes

Time cap: 10 minutes

STIMULUS and GOALS

This Workout is moderate/high intensity with heavy loading on the wall ball. Each metcon has a total of 60 reps for each movement but are partitioned into two different rep schemes. Plan accordingly with pacing to maintain consistency across both metcons.

WORKOUT STRATEGY & FLOW

Wall Balls: Wall Balls are heavy today. We’d like the first workout to be unbroken, no more than 2 sets on any part. For the second workout, don’t sell out for the 60 but push what you would usually do for 1 set. Cycling arms is a bit harder with heavier weight but can still be used if you want to clear fatigue. We’d like no more than 3-4 sets on part 2. Kudos if you can get all 60!

Dumbbell Snatch: This is moderate weight and should be able to be tackled in larger sets by athletes. Be sure to reach full extension overhead each rep as well as getting both heads of the dumbbell to touch the ground each rep.. Additionally, watch out for the mistake of getting too “squatty” in bottom of the swing, and over extension of the back when sending the dumbbell back up. You should feel the loading in your hamstrings when the dumbbell goes between legs and be purposeful in engagement of your glutes when driving overhead/locking out. A good goal is unbroken on workout 1 and no more than 3 sets on workout 2.

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