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Hold onto Your Butts

P6 CrossFit – Online Programing

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Warm-up

3 Rounds:

1:00 Marching

30 Plate Hops/Line Hops

30 Flutter Kicks (Each side)

Hold onto Your Butts Bodyweight (Time)

30 Alternating Jumping Lunges (Total)

30 Sit Ups

30 Box Jumps (24/20) *STEP DOWN Or Tuck Jumps

30 Chair Dips

30 Box Jumps (24/20) *STEP DOWN Or Tuck Jumps

30 Sit Ups

30 Alternating Jumping Lunges (Total)

Athletes Notes

WORKOUT STRATEGY & FLOW:

This is a classic chipper. Move at a consistent pace and just try to keep going.

Jumping lunges: Stay low on these and try to keep them quick.

Sit ups: Just keep moving here!

Box jumps: these are all STEP DOWN! If you don’t have a box, sub tuck jumps.

Chair dips: These will most likely be the hardest part of the workout. Try to get good range of motion each rep, and aim for sets of 5+ throughout.

Hold onto Your Butts Minimal (Time)

20 Double Dumbbell Power Cleans (50s/35s)

30 Sit Ups

30 Box Jumps (24/20) *STEP DOWN Or Tuck Jumps

30 Double Dumbbell Shoulder to Overhead (50s/35s)

30 Box Jumps (24/20) *STEP DOWN Or Tuck Jumps

30 Sit Ups

20 Double Dumbbell Power Cleans (50s/35s)

Athletes Notes

WORKOUT STRATEGY & FLOW:

This is a classic chipper. Move at a consistent pace and just try to keep going.

Double dumbbell power cleans: Aim for sets of 5+ here. Make sure to get the dumbbells all the way on top of your shoulders – don’t short change the range of motion here!

Sit ups: Just keep moving here!

Box jumps: these are all STEP DOWN! If you don’t have a box, sub tuck jumps.

Double dumbbell shoulder to overhead: these will probably be the hardest part of the workout. Stay tough and aim for sets of 5+ throughout!

Accessories

3 Sets:

10 Windmills (Each Side)

10 Bulgarian Split Squats (Each Side)

10 Bent Over Dumbbell Rows (Each Side)

Stretching:

1:00 Pancake Stretch

1:00 Toe Touch Stretch

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