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)
2020 Christmas and New Year Schedule
Thursday December 24th: 1 Class, Christmas WOD at Noon
Friday December 25th: Closed
Saturday December 26th: Closed
Thursday December 31st: 1 Class, END OF 2020 WOD
Friday January 1st: 1 Class, New Year WOD Let’s Bring in 2021 Right!
P6 CrossFit – CrossFit
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
10 Hanging Scap retraction
5 Kip Swings
10 Handstand Hold Scap Protraction
5 Wall Angels
10 Push Ups
4. Workout Prep
1 Set: (at workout pace)
2 Strict Pull Ups
4 Pull Ups
2 Strict Handstand Push Ups
4 Kipping Handstand Push Ups
Dirty Harry (Time)
Strict Pull Ups
Strict Handstand Push Ups
Handstand Push Ups
Pull Up (Banded)
Dumbbell Z Press (AHAP)
Pull Ups (Jumping Negs)
The Scaling aim is for athletes to move through comfortable while maintaining big sets on Pull ups/HSPU.
Target time each set: sub 7 minutes
Time cap each set: 11 minutes
STIMULUS and GOALS
The Stimulus for this workout is moderate intensity and consistent sets. Be strategic in the way that you break up work in beginning rounds. Avoiding failure is the key to be efficient with effort while pushing the pace right up to that point. Both movements in today’s workout are ones that are very difficult to recover during the workout if work is done until failure or redline.
WORKOUT STRATEGY & FLOW
Strict pull ups: Quick singles are allowed on strict pull ups if they are quick! The rep scheme is lower and descending to start so you can move quickly round to round. Engage the shoulder blades with the lats for each pull!
Pull-ups: The goal for pull-ups is trying to finish in 1-2 sets with a quick turnaround from rest Using legs and hips together will help generate a strong and efficient kip/butterfly to help assist the arms to avoid burning out with the second workout
Strict Handstand push ups: Be smart with sets here, but if you like this movement then you can go unbroken as long as you won’t blow up! Keep the hands within a reasonable sized box.
Handstand Pushups: The goal on here (like the kipping pull ups) is to keep intensity up. We do not kip as often, so practice an efficient kip with these, aiming your feet toward the corner of the ceiling and keeping feet together to make straight lines with your force!
The Goal for HSPU is the same as pull ups.
5 high box jumps
50 marches in place w/ bear hug med ball
5 tall kneeling jumps to step
50’ banded side step (each way)
5 single leg box jumps (from seated to small height)