P6 CrossFit – CrossFit
Warm-up
0:00-12:00
1. Banded 5’s
7 Jumping Air Squats
7 Lateral Step Up (each side)
7 wall angels
2. Barbell & Workout Prep
1 Set
4 Clean Deadlift
4 Clean high pull
4 muscle Clean & Strict Press
4 Front Squat
4 Hang Squat Clean & Push Press
4 Squat Clean & Push Jerk
-then-
3 Squat Clean and Jerk (at workout weight 1)
2 Squat Clean and Jerk (at workout weight 2)
1 Squat Clean and Jerk (at workout weight 3)
Game of Thrones (3 Rounds for time)
15:00-40:00
30 Squat Clean and Jerk (135/95)
-Rest till 10:00-
20 Squat Clean and Jerks (165/115)
-Rest till 20:00-
10 Squat Clean and Jerks (205/145)
SCALING:
30 Squat Clean and Jerk (95/65)
-Rest till 10:00-
20 Squat Clean and Jerks (125/85)
-Rest till 20:00-
10 Squat Clean and Jerks (165/115)
The SCALING aim is to use appropriate loading relative to your 1 RM and have a HIGH intensity each set!
Scale to finish near the target score:
Athletes Notes
TARGET SCORE
Target Time each set: sub 3 minutes
Time Cap each set: 5 minutes
STIMULUS
We are looking to work our ability to move light/moderate, moderate and a heavy/moderate load for a medium to low number of reps. This is all about sustained high power output and managing lactic acid buildup.
WORKOUT STRATEGY & FLOW
Squat clean thrusters: we want the first weight to be something that you could easily move for 5+ reps unbroken when fresh. You can attack it as all very quick singles or try stringing together 3-5 reps at a time time start. We ideally want you to be able to hit 8-10 reps/minute and hang onto that pace
The first weight should be under 50% 1 RM Clean and Jerk, second weight under 65% 1RM and thrisd weight under 75% 1 RM.
Snatch (5-4-3 singles)
3 Rounds (All Singles)
5 Squat Snatches (50-60%)
4 Squat Snatches (60-70%)
3 Squat Snatches (70-80%)
– rest 2-3 minutes between sets –
40:00-52:00
Athletes Notes
How to approach the lifts
The percentages are weight ranges to work in, but still build by feel
Record each set of 3 as your score for load
Each Round is 12 Snatches each set for a total of 36 Snatches
Snatches are completed in singles with 8-12 seconds rest between each rep.
The rest between the Set of 5, 4, & 3 will be slightly longer for the time it takes to change weights out
Add weight each round if necessary but don’t work till failure.
Make sure each weight feels good and looks good before adding
Example Sets
Set 1:
5 Squat Snatch 135#
4 Squat Snatch 160#
3 Squat Snatch 185#
-rest 2-3 minutes-
Set 2:
5 Squat Snatch 140#
4 Squat Snatch 165#
3 Squat Snatch 190#
-rest 2-3 minutes-
Set 2:
5 Squat Snatch 145#
4 Squat Snatch 170#
3 Squat Snatch 195#
Based off of a 275# Snatch
Box Squats (7 x 3)
How to approach this Lift
Box Height should be set at parallel relative to where you squat.
Focusing on sending hips back with a smooth and controlled descent.
Stay tight and as soon as you sit back on the box drive up with a tall torso.
