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Brian O’Conner

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)

P6 CrossFit – CrossFit

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Warm-up

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. Movement Prep/Activation and Increasing Heart Rate

2 Sets

15 Pass Through (PVC)

5 Overhead Squats (PVC)

5 Kettlebell Sumo Deadlift high pulls (light/moderate)

4. Workout Prep

1 set (moderate/fast)

150m Run

5 Overhead Squats (at workout weight)

5 Sumo Deadlift high pulls (at workout weight)

Brian O’Conner (Time)

15:00-55:00

5 rounds:

Run 800 meters

25 overhead squats (75/55)

25 sumo deadlift high pulls (75/55)

SCALING

5 rounds:

Run 600 meters

25 overhead squats (55/35)

25 sumo deadlift high pulls (55/35)

The SCALING aim is to keep the run under 5 minutes and use weights you can do in big sets.

Scaling option to finish near the target score:

TARGET SCORE

Target Time: 35-40 minutes

Time Cap: 40 Minutes

STIMULUS and GOALS

This triplet is deceiving and will sneak up on you in rounds 2-3 as the volume compounds.

We want to work mental toughness in this workout as the barbell is light enough to hang onto for bigger sets, if we have the fortitude to move with quality and not drop the bar.

WORKOUT STRATEGY & FLOW

Run: Let’s aim to push this 800m a little faster than we typically would. The Overhead squat number is large, but the weight is light enough that we can keep a steady pace after a faster run to begin immediately moving on.

Overhead Squats: These should be light! You should be able to do all rounds in 1-2 sets. If you have to break into 3 sets then drop the weight

Sumo Deadlift high pull: this is everyone’s favorite movement! (Said no one ever)… Be disciplined with your midline keeping your core braced and back straight. Stay powerful with your hip drive allowing your arms to work minimally as they finish each pull for the rep. We’d like you to do sets of 6-7+ consistently.

Muscle Up Skill

5 Sets

Every 2:00

7/5 Muscle Ups (Unbroken)

SCALING

5 Sets

Every 2:00

5/3 Muscle Ups (Unbroken)

The Scaling aim is for you to be comfortable and challenged with your rep count of muscle ups each round

Score is the total number of muscle ups. We want you to pick a number you can stick with unbroken!

STIMULUS and GOALS

This is the last piece in our progression to improve our muscle up capacity. If you need to perform this fresh (before the metcon), to keep unbroken, then do that.

WORKOUT STRATEGY & FLOW

Muscle Up: Stay unbroken! Be efficient and really work on smooth reps. No chicken winging! Bump down the reps if needed

Accessories

3 Sets

10 Barbell Bent Over Row (Heavy weight – not max set)

0:30 GHD SIt Up Parallel Hold + 10 GHD sit ups (Hold your body at parallel for 30 seconds and then begin the sit ups)

12 weighted barbell Hip extensions (Heavy)

12 Single Leg Barbell RDLs (moderate)

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