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Candycanes

P6 CrossFit – Online Programing

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Warm-up

6:00 Clock:

50 Single Unders/ Jumping Jacks

:30 Handstand Hold/ Plank Hold

10 Air Squats with 2 sec pause in the bottom each rep

Candycanes Bodyweight (No Measure)

EMOM x20 Minutes:

Min 1: 40 Plate Hops/Line Hops

Min 2: :45 Walking Plank

Min 3: Max Reps Jumping Squats

Min 4: Rest

Athletes Notes

WORKOUT STRATEGY & FLOW:

This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.

Aim for unbroken and quality reps on the plate hops and walking plank steps.

Jumping air squats: Aim for a big set to start and then chip away at the remainder of the minute with quick breaks.

Candycanes Minmal (No Measure)

EMOM x20 Minutes:

Min 1: 50 Double Unders or 40 Plate Hops/Line Hops

Min 2: 10-15 Strict Handstand Push Ups OR Kipping Handstand Push Ups

Min 3: Max Reps Double Dumbbell Front Squats (50s/35s)

Min 4: Rest

Athletes Notes

WORKOUT STRATEGY & FLOW:

This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.

Aim for unbroken and quality reps on the double unders and handstand push ups.

Max reps double dumbbell front squats: Aim for a big set to start and then chip away at the remainder of the minute with quick breaks.

Accessories

3 rounds:

10 Bulgarian Split Squats (Each Side)

20 Hip Bridges (2 sec pause at the top)

1:00 Wall Sit Hold

Stretching:

1:30 Lunge Elbow to the Floor Stretch (Each Side)

1:30 Pigeon Stretch (Each Side)

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