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Milk was a bad choice

P6 CrossFit – CrossFit

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Warm-up

2 Rounds:

200m jog

20 Banded Lateral Side Step (Each Way)

20 Banded Monster Walk (Forward/Backward)

15 Banded Goblet Squats

1:00 Handstand Hold

-Then-

Front Rack/Ankle Mobility of your Choice

Milk was a bad choice (Time)

27-21-15-9

Back Squat Squat 95/65

Accumulate 25’ Handstand walk after each set (100’ total)

-Rest 5:00-

21-15-9

Back Squat 60% 1RM

Accumulate 25’ Handstand walk after each set (75’ total)









Athletes Notes

TARGET SCORE

Target Time workout 1:sub 8 minutes

Target Time workout 2: 6 minutes

Time Cap workout 1: 13 minutes

Time Cap workout 2: 10 minutes

STIMULUS

It’s going to blow up the core and push lower body capacity with Back squats.

WORKOUT STRATEGY & FLOW

Back Squats: Aim to keep unbroken if possible! Weights on second workout should be 60% 1RM. 2 Sets at most on all sections of the workout!

Handstand walk: If you have to break into 5, 10, 15’ then try to minimize rest

SCALING

Scale to finish near the target score:

27-21-15-9

Back Squat 75/55

50’ Bear Crawl after each set (100’ total)

-Rest 5:00-

21-15-9

Back Squat 60% 1RM

50’ Bear Crawl after each set (75’ total)

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