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Mountain Goating

P6 CrossFit – CrossFit

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Warm-up

1. Hip Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

2. Movement Prep/Activation and Increasing Heart Rate

Row

2:30 easy:

:30 moderate

1:30 easy

:30 moderate/fast

1:00 easy

0:30 fast

0:30 easy

0:15 sprint

-then-

3×10 banded good morning

3. Workout Prep

1 set

100m (at workout pace)

-rest til fully recovered-

Mountain Goating (Calories)

Bike/Row/Ski

3min at easy “”warm-up”” pace

5min at 2 damper/ Fast Pace

3min recovery at 1 damper

5min at 4 damper/ Faster pace

3min recovery at 1 damper

5min at 6 damper/ Fastest Pace

3min recovery at 1 damper

3x (5min damper 10/Armless, 3min recovery on damper 1)

4min at easy “”cool down”” pace

Duration: 55min

Out and Back (Distance)

Run “Aerobic Capacity”

2 sets:

8x75sec at easy run pace

-Rest 15sec rest b/t reps-

-Rest 2min b/t sets-

Workout Details: Perform this workout on the track preferably.

Record the distance of your first interval. Return back to starting point on next interval. Focus on matching the same time (75sec) to run same interval distance. Only look at watch after you cross your targeted finishing line. Again, your goal is to match your first rep distance in reps 2-8. Reset your 1st round distance on the second set.

Max Freestanding Handstand Hold (Time)

Max Freestanding Handstand Hold

Time Cap: 20 min

1000m Row (Time)

Max Effort 1000m Row

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