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“I want people to be afraid of how much they love me.”

P6 CrossFit – CrossFit

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Warm-up (No Measure)

0:00-12:00

3 Rounds

5 Inchworm

15 Russian Kettlebell Swing

10 Single Arm Dumbbell Floor Press (light) R/L

15 banded good morning

-into-

Workout Prep:

Build to Power clean weight

Build to Bench Press weight

“I want people to be afraid of how much they love me.” (Time)

15:00-40:00

2 Rounds

9-7-5-3

Bench Press 185/125

Power Clean 185/125

-Rest 5:00 between rounds-

TARGET SCORE

Target Time each set: 7-8 minutes

Time Cap each set: 10 minutes

STIMULUS

Lift some heavy weights!!!

This is a classic push/pull.

WORKOUT STRATEGY & FLOW

Bench Press: Don’t use over 75% 1RM. You should be able to hit sets of 4-5+

These should be done with 4-5+ reps done/minute. Ensure the big hip drive to get it to the front rack position!

SCALING

The Scaling aim is to use a moderate/heavy to heavy weights you can stay moving with

Scale to finish near the target score:

2 Rounds

9-7-5-3

Bench Press 135/95 (not more than 75% 1RM)

Power Clean 135/95

-Rest 5:00 between rounds-

Accessories

40:00-54:00

3-4 sets

10 Windshield wipers (floor) R/L

20 Russian Twist R/L

30 V Up

Accessories

Cool Down

54:00-60:00

Upper trap lacrosse ball 1:00 R/L

Banded Trap Stretch 2:00 R/L

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