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Bread Pudding

P6 CrossFit – CrossFit

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Warm-up

Grab: Straight Band

1. Banded 5’s

2. Movement Prep/Activation and Increasing Heart Rate

1 Round of:

100m Row (arms only)

100m Row (legs only)

200m Row (regular)

10 scap pulls

10 kip swings

4. Workout Prep

1 set (smooth and with perfect form)

2-4 Bar Muscle Ups

Bread Pudding (Time)

15:00-30:00

Row 2000m

TARGET SCORE

Target Time: sub 7 minutes/7 minutes 30 seconds (ladies)

Time Cap: none
STIMULUS and GOALS

This will hurt! There is no way around it. Some find this to be one of the most uncomfortable workouts in fitness. So get your mind right and let’s go!

WORKOUT STRATEGY & FLOW

Row: Your pace to start has to be moderate/fast to fast if you want to PR. You still want to maintain negative splits. If your goal is 7 minutes, a potential pacing strategy could be:

0-500m at 1:47/500m pace

500m-1000m at 1:46/500m pace

1000m-1500m at 1:45/500m pace

1500m-1750m at 1:44/500m pace

1750m-2000m sub 1:44/500m pace (aka empty the tank)

Don’t try to come out at 100% and hold on!

30 Bar Muscle Ups (Time)

30:00-40:00

Advanced RX+:

30 Bar Muscle-Ups

Build:

30 Strict Pull Ups (if needed: use the smallest band possible to ensure you are doing the work)

Burn:

30 Burpee Pull Ups

TARGET SCORE

Target Time: sub 3 minutes

Time Cap: 7 minutes
STIMULUS and GOALS

This is one of the best gymnastic tests around. We will see your proficiency and endurance for bar muscle ups, a higher skilled gymnastic movement.

WORKOUT STRATEGY & FLOW

Bar Muscle Ups: Your first (and subsequent) sets will be very relative to how comfortable you are with these and how fast fatigue sets in. The most common limiting factors (if you are proficient at the movement already) will be pressing endurance out of the dip or midline fatigue with your kip. Aim for your first to last rep to be as efficient as possible as this will definitely let you move faster. Work to stay long in your kip with legs together and feet straight. Think of your body as a bendable straw that we want to round but not crease. This will build the most tension and let you float through the reps!

If you know you will hit the time cap, then perform as many reps as possible in 7 minutes (as long as you can get at least 15 reps) and score as 7:00 then comment reps.

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