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Goku

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Don’t forget to check out our 2021 Health and Fitness Challenge

It’s an add-on that will help anyone that is looking for a little more accountability as well as having a ton of beneficial resources built in.
2020 Christmas and New Year Schedule

Thursday December 24th: 1 Class, Christmas WOD at Noon

Friday December 25th: Closed

Saturday December 26th: Closed

Thursday December 31st: 1 Class, END OF 2020 WOD

Friday January 1st: Closed

Saturday January 2nd: Closed

P6 CrossFit – CrossFit

View Public Whiteboard

Warm-up

Everyone Grab: Long Band, Jump Rope

1. Banded 5’s

2. Movement Prep/Activation and Increasing Heart Rate

2 Sets

10 Thread the needle (each side)

5 inchworm

10 Big Arm Circles (Clockwise and Counter Clockwise)

50 Single Unders

4. Workout Prep

1 Set: (at workout pace)

25 Double Unders

5 Push Ups

Goku (Time)

15:00-30:00

5 sets (1 Set every 3 Minutes)

100 Double Unders

30 Push Ups

SCALING

5 sets (1 Set every 3 Minutes)

70 Double Unders

20 Push Ups

The SCALING aim is to have bigger unbroke sets of double unders and 4 sets or less of push ups.

Scaling option to finish near the target score:

TARGET SCORE

Target Time each set: 1 minute 30 seconds to 1 Minute 45 seconds

Time Cap each set: 2 minutes

STIMULUS and GOALS

This workout is going to be a shoulder and chest pump! We will be working on push up volume while under fatigue.

The intensity will build with this one! The rest is short so manage your heart rate and muscular fatigue in the beginning sets!

WORKOUT STRATEGY & FLOW

Double Unders: Ideally unbroken or 2-3 sets at most. We want to work on faster reps here!

Push Ups: Most of us need to break smart on the beginning sets. Aim for sets of 5+ throughout. If you are a push up ninja – try for 1-2 sets.

Accessories

30:00-50:00+

3-4 rounds

10 Glute Ham Raises (OR 20 Superman)

10 Bird Dogs (with 2 second pause at end range)

10 Weighted Single Front Rack Dumbbell Lateral Box Step Ups (light/moderate) (each side)

100’ Single Arm Farmer’s Carry (Heavy) (Each side)

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