fbpx

Leonardo

P6 CrossFit – CrossFit

View Public Whiteboard

Warm-up

0:00-10:00

3 Rounds:

15 banded good morning

10 Inchworms

15 Glute Bridges

10 Deadlifts

*Increase deadlift weight each round

Leonardo (Time)

15:00-46:00

21-15-9

Deadlift (185/125)

Burpee Over Bar

-Rest 5:00-

15-12-9

Deadlift (225/155)

Burpee Box Jump over 24″/20″

-Rest 5:00-

12-9-6

Deadlift (275/185)

Burpee Box Get over 40″/32″

Athletes Notes

TARGET SCORE

Target Timet each set: 4-5

Minutes

Time Cap each set: 7 minutes

STIMULUS

High intensity is what we want. Big sets on deadlifts and moderate pace on burpees.

The weights go up and burpees only get harder so be smart about the deadlifts and listen to your body.

WORKOUT STRATEGY & FLOW

For the deadlifts the goal for the first workout is as close to unbroken sets as possible. After this, look to break reps up into 2-3 sets to maintain intensity.

The height and difficulty on burpees increase but your pacing should stay moderate. Don’t blow up and lose the aggressiveness on the barbell. Empty the tank on burpees on the last set of each workout

Make sure if you are stepping up on the burpees you alternate legs to save your back.

SCALING

Scale to finish near the target score:

15:00-46:00

21-15-9

Deadlift (135/95)

Burpee Over Bar

-Rest 5:00-

15-12-9

Deadlift (165/110)

Burpee Box Step over 24″/20″

-Rest 5:00-

12-9-6

Deadlift (205/135)

Burpee Box Get over 30″/24″

Accessories

3 Sets

10 Weighted pull ups (light/moderate)

15 Hammer Curl (moderate) (R/L)

20 step up to step back lunge with Barbell on back rack

    Leave a Reply

    Your email address will not be published.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

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