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Freaky Friday Ish

P6 CrossFit – Online Programing

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Warm-up

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

10 yd bear crawl forward

10 yd bear crawl backward

10 yd lunge forward

10 yd lunge backward

-Then-

:30 Handstand hold + shoulder mobility

Freaky Friday Ish Bodyweight (Time)

For Time:

Max Effort 800m Run

@15:00 min

For Time in single attempt:

Max Freestanding Handstand Hold or Plank Hold

*Sub Handstand hold against wall / double DB hold overhead

WORKOUT STRATEGY & FLOW:

Lots of sprint style workouts this week to mimic the crossfit games!

Use the warm up to make sure you can give a solid effort on the 800m run. If you are unable to run outside, sub

One attempt on the max plank hold, wall handstand hold, dumbbell overhead hold. You can take a few attempts on the free standing handstand hold.

Freaky Friday Ish Minimal (Time)

For Time:

Max Effort 800m Run

@15:00 min

For Time Attempt:

Max Freestanding Handstand Hold or Plank Hold

*Sub Handstand hold against wall / double DB hold overhead

WORKOUT STRATEGY & FLOW:

Lots of sprint style workouts this week to mimic the crossfit games!

Use the warm up to make sure you can give a solid effort on the 800m run. If you are unable to run, sub 50 double dumbbell thrusters. If you needed sub 50 single arm dumbbell thrusters (25 each arm).

One attempt on the max plank hold, wall handstand hold, dumbbell overhead hold. You can take a few attempts on the free standing handstand hold.

Accessories

3 Sets:

10 Lateral Box Step Up (each side)

10 Single Leg Hip Bridge (each side)

10 Upright Row (each side)

Bonus Stretching:

:30 Upward Dog Stretch

:30 Downward Dog Stretch

2:00 Frog Stretch

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