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Drogon

P6 CrossFit – CrossFit

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Warm-up

0:00-12:00

1. Banded 5’s

2. Workout Prep

Set 1: (At workout pace)

20 Double Unders

5 Toes To Bar

-0:30-

Set 2: (At workout pace)

10 Heavy Rope Double Unders

2 Bar Muscle ups

Drogon (2 Rounds for time)

15:00-42:00

3 Rounds

100 Double Unders

25 Toes To Bar

-Rest 5 Minutes OR 1:1 if less than 5min-

3 Rounds

30 Big Rope Jumps (OR 60 Double Unders)

8 Bar Muscle ups

SCALING

Scale to finish near the target score:

3 Rounds

60 Double Unders (120 singles)

15 Toes To Bar

-Rest 5 Minutes OR 1:1 if less than 5min-

3 Rounds

20 Big Rope Jumps (OR 40 regular double unders)

5 Bar Muscle ups (or 5 Pull ups and 5 dips)

The SCALING aim is to challenge your skill level but not fall off the stimulus and have excessive time starting at the rope or the rig.

TARGET SCORE

Target Time each set: 7-9 minutes

Time Cap each set: 11 minutes

Athletes Notes

STIMULUS

This is about gymnastic capacity and ability to stay smooth and consistent on double unders!

We want bigger sets of all movements and consistent pacing from round to round

WORKOUT STRATEGY & FLOW

Double Unders & Bi rope jumps; Go for bigger sets relative to your ability. We’d love 1-2 sets for most rounds! Focus on consistent breathing and as much wrist motion as possible.

Toes to bar: The grip fatigue will begin to set in here. This workout is somewhat faster but don’t overexert on round one and have to drop your sets drastically on rounds 2-3. Come out with a relatively big set and then settle into what you can manage throughout.

Bar Muscle Ups: We ideally want no more than 3 sets even with fatigued grip and shoulders at this point. Focus on the powerful kip and turn over at the top with a regrip at the bottom of each rep.

Bench Press (7×3)

Work up to a Heavy 3 in 7 working sets

42:00-60:00

Athletes Notes

How to approach this Lift

Once warmed up make smart calculated jumps in weight to reach a Heavy 3

Focus on keeping the shoulders pinch to the bench with a smooth controlled descent and not slamming on the chest.

Explode off the chest, pressing and breathing out at the top. Reset with a tight core and deep breath before beginning the next rep

Grip should be thumb length outside of chest

*rest 1-2 mins between sets

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