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Lois Lane

P6 CrossFit – Online Programing

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Warm-up

4:00 Clock:

10 Big arm circles (forward/backward)

:30 Single arm overhead dumbbell hold (each arm) OR :30 Side plank (each side)

6 Upward dog to downward dog transitions

Lois Lane Bodyweight (AMRAP – Reps)

EMOM x20

Min 1: 20 Hip Bridges

Min 2: 20 Chair Dips

Min 3: Max Reps Box/Chair Step Ups

Min 4: Rest

Athletes Notes

WORKOUT STRATEGY & FLOW:

This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.

Focus on movement quality during this time.

Get the hips as high to the ceiling as possible on the hip bridges. Feel free to add weight if you want!

Aim for full range of motion on the chair dips.

Max reps on the alternating box/chair step ups. Stand tall on the box each rep!

Lois Lane Minimal (AMRAP – Reps)

EMOM x20

Min 1: 15 Weighted Hip Bridges 50/35

Min 2: 10/10 Single Arm Dumbbell Push Press 50/35

Min 3: Max Reps Single Dumbbell Box Step Ups 50/35

Min 4: Rest

Athletes Notes

WORKOUT STRATEGY & FLOW:

This is an EMOM, which means every minute on the minute. Once you complete the reps for that minute, rest until the next whole minute.

Focus on movement quality during this time.

Get the hips as high to the ceiling as possible on the hip bridges.

Complete 10 reps on one arm before you move to the other arm on the single arm dumbbell push press.

Max reps on the alternating box step ups. Stand tall on the box each rep and switch arms when needed!

Accessories

3 Sets:

10 Standing Arnold Press (each side)

30 yd Overhead Single Arm DB Hold (each side)

10 Birddogs (each side)

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