P6 CrossFit – CrossFit

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Warm-up (No Measure)


Banded 7s: 7 reps of pronated Ts, supinated Ts, neutral Ts, diagonals/gators


2 Rounds:

2:00 Row OR 100′ Single Arm Farmer’s Carry R/L (moderate)

20 Ring Rows

10 Push Up to Downward Dog

Bench Press (Find a heavy to Max Bench Press)

Mew (Time)


3 sets (1 set every 6:00)

12 bench presses 50% 1RM (round down)

12 strict pull ups

24 push ups

100′ Heavy Farmer’s Carry: 2×70/53 Kettlebells


Target Time each set: sub 4 minutes

Time Cap each set: 5 minutes


We are honing in our upper body pressing muscular endurance (horizontal plane) and pulling muscular endurance.


bench press: This should be under 50% 1RM and done in 1-2 sets throughout

Strict pull ups: Aim for sets 2-3+ or quick singles

Push ups: pick manageable sets and go. The volume of these will add up

Farmer’s carry: use a heavy weight you can keep unbroken


The Scaling aim is to be able to keep bigger sets of bench and not stop moving on the other 3 movements

Scaling option to finish near the target score:

3 sets (1 set every 6 Minutes)

12 bench press 50% 1RM (DOUND DOWN)

8 strict pull up

18 push up

100’ Farmer’s Carry: 2×35/26 Kettlebells

Metcon (No Measure)


7 turkish get ups (light/moderate) R/L

14 Single Arm Kettlebell RDL R/L

21 weighted single leg glute bridge (light) (off a bench or box) R/L

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