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I don’t want a piece of you, I want the whole thing!

P6 CrossFit – Team WOD

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Warm-up (No Measure)

0:00-12:00

3 Rounds:

1:30 Bike (OR Jog)

30 Plate Hops

10/10 Suitcase Deadlift

10 inchworm

I don’t want a piece of you, I want the whole thing! (Time)

15:00-34:00

Partner Workout:

4 rounds

15/12 Calorie Standing Bike

15 box jump over 24″/20″ (no touch)

*1 Partner working at each station

-Rest 5:00 OR 1:1-

*Perform the same rep scheme individually (if needed)

TARGET SCORE

Target Time: 11-12 minutes

Time Cap: 14 minutes

STIMULUS

This is a mainly aerobic piece that we can push through some lower body fatigue!

WORKOUT STRATEGY & FLOW

Bike: This should be aggressive pacing relative to you. Aim to finish the calories in 50-60 seconds

Box Jumps: Aim to hit these smooth with minimal resting in between reps. Turn to jump back over box after each rep

SCALING

Scale to finish near the target score:

4 rounds

10/7 calorie bike

10 box Jump over 24″/20″

-Rest 1:1 before the next workout-

365 days til hockey tryouts! (Time)

34:00-47:00

Partner Workout

500m run (together)

50’ Handstand walk (Same time) (OR 100′ Bear Crawl)

25 Power Clean 185/125

-Rest 5:00 OR 1:1-

TARGET SCORE

Target Time: 5-7 minutes

Time Cap: 9 minutes

STIMULUS

Get that heart rate up and be able to stay moving through this skilled chipper with some grunt work

WORKOUT STRATEGY & FLOW

Run: Keep at a moderate to moderate/fast run. Ideally done in under 3 minutes

Handstand Walk: Aim to hit in sets of 10’+.

Power Cleans: Pick it up, drop it and trade reps! Move fast!

SCALING

Scale to finish near the target score:

Partner Workout

400m run (together)

100′ Bear Crawl

Power Clean 135/95

-Rest 5:00 OR 1:1-

Tap Tap Taparoo (AMRAP – Reps)

4:00 max bar muscle ups

-straight into snatch-

47:00-51:00
Let’s see what you have left for today!

Come out with a relatively big set then settle into consistent sets you can maintain!

Snacth (1×1)

4 Minutes to find a heavy single

51:00-55:00

Notes:

55:00-60:00

Give Fistbumps!

Great work this week!

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