fbpx

Frosty the Snowman

P6 CrossFit – Online Programing

View Public Whiteboard

Warm-up

2 Rounds:

30 Plate Hops

10 Hip Bridges (2 sec pause at the top)

5 Push Ups to Downward Dog Pose

:30 Handstand Hold/Plank Hold

Frosty the Snowman Bodyweight (AMRAP – Rounds and Reps)

3 Sets:

AMRAP 4 Minutes:

5 Hand Release Push Ups

10 Box Jumps *STEP DOWN Or Tuck Jumps

-Rest 2:00 B/T Sets-

Athletes Notes

WORKOUT STRATEGY & FLOW:

These are quicker amraps aimed at quick and consistent movement while building muscle endurance on the push ups.

Hand release push ups: aim for unbroken sets here.

Box jumps: these are all step down focused on consistent pace and recovering the arms

Frosty the Snowman Minimal (AMRAP – Rounds and Reps)

3 Sets:

AMRAP 4 Minutes:

5 Strict Handstand Push Ups

10 Box Jumps *STEP DOWN

-Rest 2:00 B/T Sets-

Athletes Notes

WORKOUT STRATEGY & FLOW:

These are quicker amraps aimed at quick and consistent movement while building muscle endurance on the push ups.

Strict handstand push ups: aim for unbroken sets here. If you are unable to do strict, sub kipping or hand release push ups.

Box jumps: these are all step down focused on consistent pace and recovering the arms.

Accessories

2 rounds

10 Bent Over Dumbbell Row (each side)

10 Standing Dumbbell Shoulder Press (each side)

10 Seated Dumbbell Curl (each side)

10 Seated Dumbbell Tricep Extension (each side)

Stretching:

:30 Achilles Stretch (Each Leg)

1:00 Pigeon Stretch (Each Leg)

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    [uael-template id="home-intro"]