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I immediately regret this decision

P6 CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds:

200m Jog

10 Alternating Leg V-Ups

2 Body Pulls

1:00 Handstand Hold

I immediately regret this decision (Time)

30 GHD Sit Up (OR 50 Alternating Leg V Up)

3 Legless Rope Climb (OR 9 Pull-ups and 9 dips)

30 Handstand Push Up (OR 50 kipping handstand push up)

30 GHD Sit Up (OR 50 Alternating Leg V Up)

3 Legless Rope Climb (OR 9 Pull-ups and 9 dips)









Athletes Notes

TARGET SCORE

Target Time: 10 minutes

Time Cap: 16 minutes

STIMULUS

High reps gymnastics trying to be smart with manageable sets on everything. This will be all upper body muscular endurance.

WORKOUT STRATEGY & FLOW

GHDs: Aim to hit these unbroken if possible. Or in as big of sets as you can

Legless Rope Climb: Go for all 3 in under 2:30 and push the pace right up to before you would fail

Handstand push ups: Come out with a big set and then push to right before failure as well. Only 1 set!

SCALING

Scale to finish near the target score:

50 Alternating Leg V Up

9 Body Pulls

30 Handstand Push Up variation

50 Alternating Leg V Up

9 Body Pulls

Body Armor

3 Rounds:

10/10 Split Stance RDL

10/10 Single Arm Kettlebell Rack Split Squat

1:00 Active Goblet Squat Hold

Cool down/Finisher

2:00 Forearm Stretch R/L

2:00 Cat Cow

2:00 upper/middle trap lacrosse ball R/L

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