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Michelangelo

P6 CrossFit – CrossFit

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Warm-up

0:00-12:00

2 Rounds:

1:00 Machine (OR jog)

30 Single Unders

30′ Banded Lateral Side Step (Each Way)

10 Banded Air Squats

5 Kip Swings

Then

Barbell Warmup

Michelangelo (Time)

15:00-39:00

2 Rounds

80 Double Unders

20 Thrusters (95/65)

10 Bar Muscle Up

– Rest 5:00 –

For Time:

160 Double Unders

40 Thrusters (95/65)

20 Bar Muscle Up

Athletes Notes

TARGET SCORE

Target Time each set: 7-9

Time Cap each set: 12

STIMULUS

This workout is all about maintaining control and your heart rate on the thrusters. Be aggressive and focus on breathing through each motion. Don’t redline.

Consistency (within 60-90 seconds) on each workout is the goal.

WORKOUT STRATEGY & FLOW

Double unders are ideally don in 1-2 sets for the 80.

Thrusters are the hard part in the workout so break sets up early with 2-3 in the first workout. The 2nd workout is all about survival mode so fight to keep at least sets of 10.

Goal for Bar Muscle ups is 2-3 sets with a strong and aggressive turn over on the bar.

SCALING

Scale to finish near the target score:

15:00-39:00

2 Rounds

60 Double Unders (OR 120 Single Unders)

20 Thrusters (75/55)

5 Bar Muscle Up (OR 10 Burpee Pull Ups)

Rest 5:00 –

For Time:

120 Double Unders (OR 240 Single Unders)

40 Thrusters (75/55)

10 Bar Muscle Up (OR 20 Burpee Pull Ups)

Squat Complex

39:00-60:00

3 Sets:

3 Front Squat/Rack it right into/4 back squat

* 3 Working sets! Rich hit 325# which is about 80%.

Accessories

Optional:

4 sets

8 Nordic Hamstring Curls

16 Barbell Good Morning

24 dead bugs

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