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Dirty Harry

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)
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

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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

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)

15:00-42:00

10-8-6-4-2

Strict Pull Ups

Strict Handstand Push Ups

-Rest 5:00-

18-15-12-9-6

Pull Ups

Handstand Push Ups

SCALING

10-8-6-4-2

Pull Up (Banded)

Dumbbell Z Press (AHAP)

-Rest 5:00-

18-15-12-9-6

Pull Ups (Jumping Negs)

Strict Press

The Scaling aim is for athletes to move through comfortable while maintaining big sets on Pull ups/HSPU.

TARGET SCORE

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.

Accessories

42:00-60:00

3 Sets:

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)

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