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Hold onto Your Butts

P6 CrossFit – CrossFit

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Warm-up

Grab: Straight Band, Hip Band, Barbell and weights for workout, Abmat, Spread Boxes around

1. Banded 5’s

2. Hip Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

1 Rounds

7 empty bar power cleans (each side)

7 empty bar shoulder to overhead (each side)

14 Alternating V Ups

7 step-ups (each side)

4. Workout Prep

1 set (at workout pace)

5 Power Cleans (at workout weight 1)

5 GHD Sit Ups

5 Box Jumps (at workout height 1)

5 Shoulder to Overhead (at workout weight 1)

Hold onto Your Butts (Time)

15:00-53:00

Competition: RX+

30 Power Cleans (115/80)

30 GHD Sit Ups (OR 50 Abmat sit ups if equipment is short)

30 Box Jumps (24/20)

30 Shoulder to Overhead (115/80)

30 Box Jumps (24/20)

30 GHD Sit Ups (OR 50 Abmat sit ups if equipment is short)

30 Power Cleans (115/80)

-Rest 5:00-

20 Power Cleans (135/95)

20 Medball GHD Sit Ups (20/14) (OR 30 Abmat weighted sit ups if equipment is short)

20 Box Jumps (30/24)

20 Shoulder to Overhead (135/95)

20 Box Jumps (30/24)

20 Medball GHD Sit Ups (20/14) (OR 30 Abmat weighted sit ups if equipment is short)

20 Power Cleans (135/95)

Muscle Gain: RX

30 Power Cleans (85/55)

30 Weighted Abmat Sit Ups (16/10)

30 Box Jumps (24/20)

30 Shoulder to Overhead (85/55)

30 Box Jumps (24/20)

30 Weighted Abmat Sit Ups (16/10)

30 Power Cleans (85/55)

-Rest 5:00-

20 Power Cleans (100/70)

20 Weighted Abmat Sit Ups (16/10)

20 Weighted Box Step Ups (50/35) (24/20)

20 Shoulder to Overhead (100/70)

20 Weighted Box Step Ups (50/35) (24/20)

20 Weighted Abmat Sit Ups (16/10)

20 Power Cleans (100/70)

Fat Loss:

35 Power Cleans (65/45)

35 Abmat Sit Ups

35 Box Jumps (24/20)

35 Shoulder to Overhead (65/45)

35 Box Jumps (24/20)

35 Abmat Sit Ups

35 Power Cleans (65/45)

-Rest 5:00-

25 Power Cleans (85/60)

25 Toes to rig

25 Up down Box Step Ups (24/20)

25 Shoulder to Overhead (85/60)

25 Up down Step Ups (24/20)

25 Toes to rig

25 Power Cleans (85/60)

TARGET SCORE

Target time workout 1: sub 12 minutes

Time cap workout 1: 18 minutes

Target time workout 2: sub 14 minutes

Time cap workout 2: 15 minutes
STIMULUS and GOALS

The stimulus of this workout is moderate intensity while chipping away at the reps with a consistent rep scheme. Chipper style workouts are always fun especially when you get to go back through for both of them :)…. Be aware during the first half so you can make make the necessary adjustments to maintain a good push on the back half of each of the chippers

WORKOUT STRATEGY & FLOW

Power Cleans: The Weight needs to be light enough so you can complete in 3-4 sets or less. Touch and go is what we want to see on the first go around. Quick singles are acceptable on the last set of workout 2 as long as you can maintain a consistent pace and not over resting.

GHD’s/Abmat Sit Ups: These should be completed non-stop while using arms, hips, and legs together to help assist the core. Be explosive with every rep and keep your eyes fixated forward to keep heading from whipping and causing dizziness.

Box Jumps: Hammer down on these. We recommend the jump up and step down approach unless it is RX+. Warm-up ankles well in the warm-up step-ups. Be sure to show full extension and control on top of the box.

Shoulder to Overhead: Aim for 10+ reps at a time using a Push Press or Push Jerk motion to move the barbell.We recommend not using push press unless the entire 30/20 set will be unbroken. Work for the vertical torso in the descent/ascent with a strong and aggressive drive through the floor.

Cool down/Finisher

53:00-60:00+

Stretch and recovery

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