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“Everything hurts and I’m dying.”

P6 CrossFit – Online Programing

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Warm-up (No Measure)

2 Rounds:

10 Big Arm Circles (Forward/Backward)

20 Alternating Stepback Lunges

10 Single Leg Glute Bridges (Each Leg)

“Everything hurts and I’m dying.” (AMRAP – Reps)

EMOM x 20 Minutes:

Min 1: 20 Alternating Bodyweight RDLs

Min 2: 20 Glute Bridges

Min 3: Max Reps Chair/Box Step Ups

Min 4: Rest

Athletes Notes

WORKOUT STRATEGY & FLOW:

This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.

Focus on movement quality during this time.

Try to get the hips super high on the glute bridges.

Stand tall on the chair step ups. Keep moving for the entire minute.

RX+:

EMOM x 20 Minutes:

Min 1: 16 Alternating Dumbbell Snatch 50/35

Min 2: 12/12 Single Arm Dumbbell Row 50/35

Min 3: Max Reps Single Arm Dumbbell Step Ups 50/35

Min 4: Rest

Athletes Notes

WORKOUT STRATEGY & FLOW:

This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.

Focus on movement quality during this time.

The dumbbell snatch are ideally unbroken. If you need to break up, make sure to stop at the :50 mark.

The single arm dumbbell rows are ideally unbroken each arm, but feel free to switch arms as needed to accumulate 12 reps per arm.

Stand tall on the step ups. You can either rack the dumbbell on your shoulder or hold it down by your hip. Switch sides when needed and keep moving for the entire minute.

Accessories

3 Sets:

21 Glute Bridges

7 Split Stance Lunge (Elevated rear foot – each side)

7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)

1:00 Seal Stretch

1:00 Toe Touch Stretch

1:00 Butterfly Stretch

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