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Happy Gilmore

P6 CrossFit – Online Programing

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Warm-up (No Measure)

5 Minute Clock:

10 Bodyweight RDLs (Total)

15 Air Squats

20 Walking Plank Steps (Total)

Happy Gilmore (AMRAP – Reps)

4 Sets:

1:00 Max Box/Chair Step Ups

1:00 Max Sit Ups

1:00 Max Jumping Air Squats

1:00 Max Push Ups

– Rest 1 Minute B/T Sets-

WORKOUT STRATEGY & FLOW:

Try to keep as many sets unbroken as you can!

Be smart on the push ups. Knowing that it will be difficult to go unbroken for an entire minute.

DEMO VIDEOS:

Sit Ups: https://www.youtube.com/watch?v=EHQj2aQoN8&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m7_39&index=13&t=0s

Chair Step Ups: https://www.youtube.com/watch?v=afLEznpsXgI&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=15

Jumping Air Squats: https://www.youtube.com/watch?v=YL6QJ-D5Ktc&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=32

RX+:

4 Sets:

1:00 Max Weighted Box Step Overs 50s/35s

1:00 Max Sit-Ups

1:00 Max Double Dumbbell Front Squats 50s/35s

1:00 Max Push Ups

-Rest 1 Minute B/T Sets-

WORKOUT STRATEGY & FLOW:

Try to keep as many sets unbroken as you can!

Be smart on the push ups. Knowing that it will be difficult to go unbroken for an entire minute.

DEMO VIDEOS:

Sit Ups: https://www.youtube.com/watch?v=EHQj2aQoN8&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m7_39&index=13&t=0s

Metcon (Time)

Accessory Work:

3 rounds:

10 Single Arm Dumbbell Sotts Press (Each Side)

10 Cat Cow Exercises

20 Supermans

Accessories

Stretching:

1:00 Seal Stretch

:30 Chest Stretch (Each Side)

1:00 Lunge Elbow to the Floor Stretch (Each Side)

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