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Mewtwo

P6 CrossFit – CrossFit

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Warm-up (No Measure)

0:00-12:00

12 Minute Clock:

1:30 Machine (OR 15 glute bridges into 20 jumping lunges)

10 Lunge Elbow to The Floor

15 Goblet Squats

20 Deadbugs

Mewtwo (Time)

15:00-45:00

2 sets (1 set every 15:00)

30/21 Cal Bike OR 80 Jumping Lunges

50 wall balls 20/14

30 toes to bar

30/21 Cal Bike OR 80 Jumping Lunges

TARGET SCORE

Target Time each set: 9 Minutes

Time Cap each set: 12 Minutes

STIMULUS

This workout is high volume upper body gymnastics working on building shoulder and core capacity with a high heart rate

WORKOUT STRATEGY & FLOW

bike: let’s keep this moderate/fast. 350+/275+ watts for bike is a good goal.

Wall ball: Try to get these unbroken. 2 sets at most.

Toes to bar: Aim for sets of 5+!

IF jumping lunges: Aim to finish each set of 80 in under 2 minutes!

SCALING

Scaling option to finish near the target score:

2 sets (1 Set every 15 minutes)

60 Jumping Lunges

30 wall ball 20/14

20 toes to bar

60 Jumping Lunges

Accessories

Back Squats:

4×4 @70-80%

* Keep that form solid and drive out of the hole!

45:00-60:00+

*If pressed for time, work to a heavy set of 4 in 15 minutes

Accessories

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