fbpx

Kryptonite

Announcements

Driven Order will go in this Friday
Thanksgiving Week Schedule
Monday: 4pm & 6pm
Tuesday: 6pm & 7pm
Wednesday: 5am, 6:30am, 4pm, & 6pm
Thursday: Closed
Friday: Turkey Day WOD at Noon

P6 CrossFit – CrossFit

View Public Whiteboard

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

2-3 Sets

1:30 cardio

10 hanging scap retraction

5 kip to swing

5 Deadlift Bows (empty bar)

5 Deadlifts Just Below Knee (empty bar)

5 Deadlifts (empty bar)

25 plate hops

2. Workout Prep

1 Set: (at workout pace)

25 Double Unders

5 Toes to bar

5 Deadlifts (at workout weight)

Kryptonite (Time)

15:00-44:00

For Time:

200 Double Unders

50 Toes to bar

50 Deadlifts (225/155)

-Rest 5:00-

50 Deadlifts (225/155)

50 Toes to bar

200 Double Unders

SCALING

For Time:

400 Single Unders (or work on Dubs for 3 min or 100 Big Rope Jumps)

35 Toes to rig

50 Deadlifts (50%)

-Rest 5:00-

50 Deadlifts (50%)

35 Toes to rig

400 Single Unders (or work on Dubs for 3 min or 100 Big Rope Jumps)

The SCALING aim is to be near the target time and use a difficulty that you can keep intensity high without reaching grip failure.

Scale to finish near the target score:

TARGET SCORE

Target Time each set: 8-9 minutes

Time Cap each set: 12 minutes

STIMULUS

This 3 piece chipper will test our grip endurance and pulling capacity! Focus on breathing throughout each movement and breaking before reaching failure.

WORKOUT STRATEGY & FLOW

Double Unders: If you feel great with these, you can go for unbroken. Otherwise, we’d recommend 3-4+ sets with quick breaks. Focus on your grip being loose, only tight enough to prevent the handle coming out of your hand.

Toes to bar: Break these up into sets that you can stay disciplined with on the clock, managing rest during your breaks. Remember the Deadlifts and the next workout will build on grip fatigue. So wait until workout 2, before you get aggressive with bigger sets.

Deadlifts: This should be under 50% 1RM max. We recommend using sets of 10-15 to start and using a CONTROLLED bounce to help with grip. Ensure your midline stays tight and you don’t lose tension.

Accessories

44:00-60:00

3-4 Rounds

10 Alternating Single Arm Dumbbell Bench Press (each side)

10 Hammer Dumbbell Curls (each side)

20 Banded Tricep Extensions

20 Standing Banded Bicep Curl

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    [uael-template id="home-intro"]