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Brown Sugar Cinnamon Pop Tart

P6 CrossFit – CrossFit

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Warm-up

0:00-12:00

1. Banded 5’s

2. Movement Prep/Activation and Increasing Heart Rate

2-3 Sets

15/12 calorie bike (OR 150m Jog)

10 Ring Row

5 inchworm

10 banded good morning

3. Barbell & Workout Prep

2 sets (empty bar)

4 Snatch Deadlifts

4 Snatch High Pulls

4 Muscle Snatch

4 Snatch Drops (2in catch)

4 Power Snatch

4 Overhead Squat

-then-

1 set (moderate/fast)

2 Power Snatch (at workout weight)

2 Overhead Squats (at workout weight)

2 Bar muscle Ups

10 Calorie Assault Bike

Brown Sugar Cinnamon Pop Tart (Time)

15:00-40:00

150/120 Cal. Assault Bike (OR 150/120 Calorie Row OR Ski OR 150 Burpees)

Every 3:00

3 Power Snatch (115/80)

3 Overhead Squats (115/80)

3 Bar Muscle Ups

*Start workout with the 3-3-3

Scaling:

120/100 Cal. Assault Bike (OR 120/100 Calorie Row OR Ski OR 100 Burpees)

Every 3:00

3 Power Snatch (65/55)

3 Overhead Squats (65/55)

7 pull ups

*Start workout with the 3-3-7

The Scaling aim is for athletes to have at least 2:00 of consistent intensity on the assault and to move through reps consistently without weight or skill being the limiting factor.

TARGET SCORE

Target time: sub 18 minutes

Time cap: 25 minutes

STIMULUS and GOALS

This all heart on this workout! How bad are you willing to hurt for a fast time. Hold a steady pace and when the clock strikes every 3:00, move with purpose!

WORKOUT STRATEGY & FLOW

Bike: This is all about staying consistent and not pushing yourself to the edge. Effort should be around 75-80% pace and focusing on staying upright to breath and using arms and legs together. If you can get at least 30/24 calories consistently in 3:00 then it will take 6 sets. Understand winding the bike down around the 2:45 mark and exiting with 5 seconds left to go right into the movements is the best strategy

Power Snatch: The weight should be moderate and completed in singles with quick turn around from rep to rep. Make sure the last rep to reach full lockout before going into the squat.

Overhead Squat: This is the same weight as power snatch weight (do not use separate bars). Make sure to actively press up during the movement and breathe through on each rep. Find that sweet spot and don’t hesitate from squat to squat.

Bar muscle ups: we want to see unbroken sets to start with an aggressive turn over.

Our Goal for the 3 movements before the bike is around 1:00, giving you about 2:00 on the bike

Front Squat (7×1)

Work up to a Heavy Single in 7 working sets

How to approach this Lift

Once warmed up make smart calculated jumps in weight to reach a Heavy Single

Focus on sending the hips down vertically and keeping the elbows high

Explode out of the hole, press high up on the bar keeping the torso upright

rest 1-2 mins between sets

Shoulder Press (7×1)

Work up to a Heavy Single in 7 working sets

How to approach this Lift

Once warmed up make smart calculated jumps in weight to reach a Heavy Single

Focus on keeping hips and core tight and elbows in front of the bar during the press

Punch the knuckles to the ceiling at the top

No Hips or legs to assist!

rest 1-2 mins between sets

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