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Guardians of the Galaxy

P6 CrossFit – CrossFit

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Warm-up

0:00-12:00

Banded 5s

-then-

8:00 Clock

10 Single Leg Dumbbell RDL R/L

20 Alternating V Ups

10 Single Arm Dumbbell Shoulder Press R/L

– into workout prep –

3 Sets

3 Power Clean (Ascending Weight)

4 Strict Handstand Push Up

5 Toes to bar

Guardians of the Galaxy (2 Rounds for reps)

15:00-40:00

10 minute AMRAP

6 Power Cleans (155/105)

9 Handstand Push Ups

12 Toes to Bar

-Rest 5:00-

10 minute AMRAP

3 Power Cleans (205/135)

6 Handstand Push Ups

9 Toes to Bar





Athletes Notes

TARGET SCORE

Target rounds each set: 4-6

Minimum number of rounds before scaling: 3

STIMULUS

Some heavy cleans and moderate gymnastics will test all skill levels. Goal is to move consistently throughout the 10 mins.

WORKOUT STRATEGY & FLOW

Power Cleans should be completed in singles while trying to maintain a rep every 5-8 seconds

Goal for HSPU is 2-3 sets but make sure to scale according to skill level. Break sets early before muscle failure.

For T2B try and stay consistent with sets based on what is comfortable. Grip and shoulders will get tired so make sure to keep the hips and legs popping.

SCALING

The Scaling aim is for athletes to move consistently through each round.

Scale to finish near the target score:

10 min Amrap

6 Power Cleans (135/95)

9 handstand push up variation

9 toes to bar/ Leg Raises/ Knee Raises

-Rest 5:00-

10 min Amrap

3 Power Cleans (185/125)

6 Handstand push up variation

6 toes to bar/ Leg Raises/ Knee Raises

Deadlift (3×5 @70-75% 3×3 @75-80% 3×1 @80-85%)

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