Eggo Waffle

P6 CrossFit – CrossFit

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1. Banded 5’s

2. Movement Prep/Activation and Increasing Heart Rate

2 sets (8 minutes max)

1 min jog

7 Russian Dumbbell (Or Kettlebell) Swings

7 alternating v-ups (each side)

7 Single Leg RDL’s (each side)

3. Workout Prep

1 Set (moderate/fast)

200m Run

6 Dumbbell Snatches (50/35)

6 Abmat Sit Ups

Eggo Waffle (Time)


3 Rounds

800m Run

50 Dumbbell Snatches (50/35)

50 Abmat Sit Ups

Scaling option

3 Rounds

1500m Bike Erg (OR 600m Run)

40 Dumbbell Snatches (40/25)

30 Abmat Sit Ups


The Scaling aim is to finish within target time frame.


Target time: 22:00 – 24:00

Time cap: 30:00


Stimulus for today is consistent pacing and moderate intensity for a longer duration workout. Our posterior chain will be challenged due to the run and high number of Dumbbell Snatches programmed so push yourself to fight through and keep moving.


Run: Approach the first round with moderate pacing (70-75%) and avoid spiking the heart rate. Once round one is complete then adjust accordingly to keep moving. Think about keeping the hands loose and relaxing the shoulders down. Goal for the run is sub 3:45.

Dumbbells: Be ready to begin dumbbell snatches immediately after the run. Switch dumbbell mid air (at eye level or lower) for increased rep speed. Keep that back flat! We want 1-2 sets and focus on explosive hips then levering the back up and down.

Abmat sit ups: These should be completed at a steady pace with the use of fast hands to propel the body up. Standards – touch the ground behind your head and then touch toes (making sure shoulders go past hip crease when sitting up). Don’t forget about the dangers of getting “strawberried” on your lower back from scooting around too much during reps. Use a butterfly position or an abmat with the butt pad to avoid unnecessary friction.



3 Rounds

10 Tempo Alternating Dumbbell Bench Press(2 second down/ fast up)

10 Tempo Double Dumbbell Bent Over Row (2 second down/ fast up)

10 Seated Alternating Dumbbell Curls (each side)

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