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Kamehameha

Announcements

2020 Christmas and New Year Schedule

Thursday December 24th: 1 Class, Christmas WOD at Noon

Friday December 25th: Closed

Saturday December 26th: Closed

Thursday December 31st: 1 Class, END OF 2020 WOD

Friday January 1st: 1 Class, New Year WOD Let’s Bring in 2021 Right!

P6 CrossFit – Online Programing

View Public Whiteboard

Warm-up

3 Rounds:

1:00 Marching

20 Bicycle Kicks

:30 Handstand Hold

Kamehameha Bodyweight (AMRAP – Reps)

3 Sets:

1:00 Max Reps Alternating Box Step Ups

1:00 Max Reps Chair Dips

1:00 Max Reps Alternating Leg V-Ups

1:00 Max Reps Walking Plank

1:00 Rest

Athletes Notes

WORKOUT STRATEGY & FLOW:

This is a “Fight Gone Bad” style workout. Aiming for max reps on each station.

I recommend counting up! For instance, if you get 30 step ups, start at rep 31 for the first chair dip.

Aim for consistency on all these movements.

Kamehameha Minimal (AMRAP – Reps)

3 Sets:

1:00 Max Reps Single Dumbbell Alternating Box Step Ups 50/35

1:00 Max Reps Single Dumbbell Shoulder to Overhead 50/35

1:00 Max Reps Alternating Leg V-Ups

1:00 Max Distance Handstand Walk

1:00 Rest

Athletes Notes

WORKOUT STRATEGY & FLOW:

This is a “Fight Gone Bad” style workout. Aiming for max reps on each station.

I recommend counting up! For instance, if you get 30 step ups, start at rep 31 for the dumbbell shoulder to overhead.

Single dumbbell shoulder to overhead: switch arms every 10 reps.

Handstand walk: use this minute to practice handstand walk. If you are unable to handstand walk, sub 1:00 handstand hold. DO NOT add this to your score – only the first 3 movements.

Accessories

3 Sets:

10 Single Arm Dumbbell Upright Row (Each Side)

10 Bulgarian Split Squats (Each Side)

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