Fast and Furious


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)

P6 CrossFit – CrossFit

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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

6-8 minute AMRAP

1 minute easy row OR Jog

5 Single Arm Suite Case Dumbbell Deadlift (each side) (light/moderate)

5 Single Arm Hang Dumbbell Snatch (each side) (light/moderate)

5 Inchworm into 2 Box Step-ups (1 each side)

4. Workout Prep

1 Set (at workout pace):

2 Devils Presses (at workout weight)

4 Box Jump Overs (at workout height)

4 Dumbbell Snatches (at workout weight)

2 Burpee Box Jump Overs (at workout height)

Fast and Furious (AMRAP – Reps)


10:00 AMRAP

3-6-9-12. . .

Devils Presses (2×50/2×35)

*10 Box Jump Overs (24/20) (clear the box) after each set of Devils Press

-Rest 5:00-

5:00 AMRAP

3-6-9-12. . .

Burpee Box Jump Overs (24″/20″)

*10 Double Dumbbell Snatches (2×50/2×35) after each set of Box Jump Overs (24/20)


10:00 AMRAP

3-6-9-12. . .

Devils Presses (2×40/2×25)

*10 Box Jumps (24/20) after each set of Devils Presses

-Rest 5:00-

5:00 AMRAP

3-6-9-12. . .

Burpee Box Jump Overs (24″/20″)

*10 Double Dumbbell Snatch (2×40/2×25) after each set of Box Jump Overs (24/20)

The SCALING aim is to use appropriate weighted dumbbells

Scaling option to finish near the target score:


Target Reps workout 1: 100+

Target Reps workout 2: 70+

Minimum Reps before scaling workout 1: 70

Minimum Reps before scaling workout 2: 40


The 2 couplets will compliment each other well with similar movement patterns, yet different movements. We are aiming for high power output and near constant movement with our bodies and light/moderate weight dumbbells.


Devils press: this is a LOT of movement for one rep. Load the hips as you stand up from the burpee portion and even push the back to have more room and ability to extend your hips into each rep. Do most of your breathing on the ground in between reps before you begin the next burpee portion

Box Jump Overs: Clear the box each rep and work to finish the 10 reps quickly so you can maximize time for the devils press

Burpee box jump overs: This movement will feel fatigued due to work done in the last workout. Stay disciplined and keep moving as it is only 5 minutes for this portion! We recommend a step up and down for the burpee here to keep constant movement.

Double Dumbbell Snatch: this should be a moderate weight you can confidently keep unbroken for 10 at least for set 1.


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