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Insidious

P6 CrossFit – Online Programing

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Warm-up

3 Rounds:

4 Push ups to downward dog pose

8 Dynamic squat stretch

24 Plate hops

Insidious Bodyweight (Time)

For time:

20 Jumping Air Squats

10 Box jumps *STEP DOWN OR Tuck Jumps

20 Jumping Air Squats

20 Alternating Leg V-Ups

20 Burpees

20 Alternating Leg V-Ups

20 Jumping Air Squats

10 Box jumps *STEP DOWN OR Tuck Jumps

20 Jumping Air Squats

WORKOUT STRATEGY & FLOW:

This is a chipper! On this workout, aim for close to unbroken sets on movements and utilize the transition between movements as rest.

Insidious Minimal (Time)

For time:

10/10 Single Arm Dumbbell Overhead squats 50/35

10 Box jumps *STEP DOWN (24/20)

10/10 Single Arm Dumbbell Thrusters 50/35

20 Alternating Leg V-Ups

20 Single Arm Dumbbell Devil’s Press 50/35

20 Alternating Leg V-Ups

10/10 Single Arm Dumbbell Thrusters 50/35

10 Box jumps *STEP DOWN (24/20)

10/10 Single Arm Dumbbell Overhead squats 50/35

WORKOUT STRATEGY & FLOW:

This is a chipper! On this workout, aim for close to unbroken sets on movements and utilize the transition between movements as rest.

Complete 10 single arm dumbbell overhead squats and single arm dumbbell thrusters on one arm before switching to the other arm.

If you don’t have a box to jump to, sub tuck jumps.

Accessories

3 Sets:

5 Turkish get ups (each side)

10 Calf raises (each side)

15 Supermans

Bonus Stretching:

2:00 Couch stretch (each leg)

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