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Bond. James Bond.

P6 CrossFit – CrossFit

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Warm-up (No Measure)

1. Banded 5s

2. Banded 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. Movement Prep/Activation and Increasing Heart Rate

6 minute AMRAP

10 V-ups

10 Squat with Thoracic Reach up and Rotation R/L

20 Calorie Ski (OR Row OR 200m jog)

40 single unders

4. Workout Prep

1 Set (Fast)

10 Overhead Squat (75/55)

10 GHD Sit-Up/Weighted Sit ups 20/14

45 Double Under

Bond. James Bond. (Time)

15:00-42:00

3 rounds

30 Overhead Squats (75/55)

30 GHD Sit Ups

90 Double Unders

-Rest 5:00-

For time:

150 Double Unders

50 GHD SIt Ups

25 Overhead Squats (115/80)

Athletes Notes

TARGET SCORE

Target Time Set 1: 10-12 minutes

Time Cap Set 1: 14 minutes

Target Time Set 2: 6:00

Time Cap Set 2: 8:00

STIMULUS

You want to move fast in part 1 but also create a pace that you can maintain throughout the workout. Be smooth in your reps and let your rest come in the transition from movement to movement. This is high rep, light weight mid-line stabilization work on this workout. Body will be under tension throughout but we want you to control your breathing and push through each station.

Part 2 is ending with the barbell under a good amount of fatigue. Be smart in prior movements and make sure you are good and ready to go when you pick up the bar so you can do big sets.

WORKOUT STRATEGY & FLOW

Overhead Squat: Stay smooth and controlled here. Go for bigger sets on both parts to avoid having to snatch that bar too much. The weight needs to be light enough where you can hit at least more than half the reps each set. No hesitation just keep squatting and breathing at the top. Squat Snatch the first rep and go!

GHD Sit-Up: Be quick but controlled here. Focus on using that leg extension to help you sit-up to save your core for the other movement. Try to maintain big sets if not unbroken.

Double Under: Be nice and smooth with these. Should be unbroken on set 1 and if you can go for unbroken on set 2 otherwise keep to 2 sets.

SCALING

The SCALING aim is to maintain big sets on the overhead squats while not letting it affect the other two movements so much.

Scale to finish near the target score:

3 Rounds

20 Overhead Squats (65lb/45lb)

20 Weighted Sit Ups (20/14)

30 Big Rope Jumps

-Rest 5 Min-

For Time:

60 Big Rope Jumps

40 Weighted Sit Ups (20/14)

20 Overhead Squats (95lb/65lb)

Notes:

The focus of today’s strength are lifts and complexes that are essential to improving Olympic lifting, specifically the clean and jerk

*IF you are pressed for time, complete the strength in the order prescribed. It is listed in order of importance Finish the movements/sets you can in your 60 minutes.

*Rest as needed between lifts and sets as needed.

*Our MAIN Focus today is solid form. Build by feel when percentages are not prescribed.

Push Press (3×5 Building)

1: 5 reps @ 65%

2: 5 reps @ 70%

3: 5 reps @ 75%

*Of 1RM Push Press

On last rep of each set, hold overhead for 20 seconds.

Keep torso vertical through the dip and drive and maintain a tight core.

– rest 1-2 minutes between sets

3 Position Clean (hang, below knee, floor) 1+1+1 (1+1+1)

1 Hang clean (mid thigh) + 1 Below the knee (2″) + 1 Full Squat Clean x 5

Complex is completed unbroken!

– Work up to a heavy in 5 working sets.

– focus on form and don’t add weight unless it feels good and looks good.

– Hit a set every 1-2 minutes

Clean Deadlift (2″ riser) 4×2 (4×2)

Use Clean grip AND set up on the bar. Use controlled pull hitting all 3 positions of the clean

Work up to heavy 2 in 4 working sets.

Rest 1-2 mins between sets

Accessories

3 rounds

DB turkish getup (stand up portion only) left arm

100 ft DB overhead carry then, left DB turkish getup (down to ground portion)

*repeat on right side

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