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Christmas Fudge

P6 CrossFit – Online Programing

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Warm-up

2 Rounds:

20 Alternating Bodyweight RDLs (Total)

30 Flutter Kicks (Each Leg)

5 Inchworms

Christmas Fudge Bodyweight (AMRAP – Reps)

AMRAP 14 Minutes:

10 Hip Bridges

20 Alternating Leg V-Ups

10 Push Ups

Athletes Notes

WORKOUT STRATEGY & FLOW:

Aim for 80% of your max capacity and stay there as long as you can!

Hip bridges: These are not for speed! Work to get full range of motion here.

Alternating leg v-ups: Aim to keep these in 1-2 sets throughout.

Push ups: Aim to keep these in 1-2 sets throughout.

Christmas Fudge Minimal (AMRAP – Rounds)

AMRAP 14 Minutes:

10 Double Dumbbell Deadlifts (50s/35s)

20 Alternating Leg V-Ups

10 Double Dumbbell Shoulder to Overhead (50s/35s)

Athletes Notes

WORKOUT STRATEGY & FLOW:

Aim for 80% of your max capacity and stay there as long as you can!

Deadlifts: Aim to keep these unbroken throughout. Make sure to hit full range of motion each rep!

Alternating leg v-ups: Aim to keep these in 1-2 sets throughout.

Double dumbbell shoulder to overhead: Aim to keep these unbroken throughout. Utilize the transition time between movements for rest.

Accessories

3 Rounds:

15 Bent Over Dumbbell Rows (Each Side)

10 Tempo Goblet Squats (5 second negative, stand up fast)

Stretching:

:30 Chest Stretch (Each Side)

10 Alternating Scorpion Stretches (Total)

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