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P6 CrossFit – CrossFit

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Warm-up

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

2-3 Sets

1:00 Jog

40 single unders

5 Single Leg Dumbbell RDLs (moderate weight) (each side)

5 Single Arm Dumbbell upright row (moderate weight) (each side)

5 Single Arm Dumbbell Push Press (moderate weight) (each side)

4. Workout Prep

1 Set: (at moderate/fast pace)

50 yard Shuttle Sprint (25yard down and Back)

3 Left Arm Dumbbell Power Snatches (at workout weight)

25 Double Unders

3 Right Arm Dumbbell Power Snatches (at workout weight)

It (AMRAP – Reps)

15:00-30:00

AMRAP 15:00

150 yard Shuttle Sprint (3 x 25′ down and Back then 50′ down and back)

15 Left Arm Dumbbell Power Snatches (50/35)

50 Double Unders

15 Right Arm Dumbbell Power Snatches (50/35)

SCALING

AMRAP 15:00

100 yard Shuttle Sprint (2 x 25′ down and Back then 50′ down and back)

10 Left Arm Dumbbell Power Snatches (40/25)

20 Big Rope Jumps

10 Right Arm Dumbbell Power Snatches (40/25)

Scaling option to finish near the target score:

TARGET SCORE

Target number of Rounds: 5-6+ Rounds

Minimum number rounds before scaling: 4 rounds

Each 25′ shuttle is a rep. 9 total reps for the entire shuttle sprint.
STIMULUS and GOALS

The designed stimulus is high intensity sprinting into moderate intensity dumbbell work paired with Double unders.

Plan on moving quickly during shuttle sprints and then settling into working consistently during DB and double under work. Heavy focus on breathing after shuttle sprints and within movements will help you continue to work with minimal rest time between movements and sets.

WORKOUT STRATEGY & FLOW

Shuttle Sprint: Touch the “line” with you foot at the end of each 25′ distance. Practice the line touch during warmups so that transitions don’t feel awkward. Shuttle effort should be moderate to high intensity throughout rounds.

Dumbbell Snatches: Complete all reps on one arm before starting reps double unders. Weight selected should allow for unbroken reps on both arms for the entirety of the workout. Heart rate and breathing will be extremely high from shuttles, so be sure to self cue to inhale as the dumbbell descends and exhale as you explode with each rep from the ground. Additionally, ensure proper loading for the start position by loading the hamstrings at the bottom of each rep rather than dropping the chest too much and stressing the low back. Use hips and legs as much as possible to launch the weight through the motion smoothly and effectively.

Double Unders; The rep count is low enough here that we can go straight into these and maintain unbroken most to all of the workout. Keep a consistent pace and use this to prepare to finish the round and move into the snatches/shuttle sprint.

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