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Mr. Fantastic

P6 CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds:

200m Jog

20 Banded Lateral Side Step (Each Way)

20 Banded Monster Walk (Forward/Backward)

15 Banded Air Squats

Mr. Fantastic (Time)

2 Sets

21-15-9

Kettlebell Front Squats 2×35/20

Run 400, 300, 200 meters

-Rest 5 Minutes between sets-

RX+:

2 Sets

21-15-9

Kettlebell Front Squats 2×53/35

Bike Cals

-Rest 5 Minutes between sets-







Athletes Notes

TARGET SCORE

Target Time each set: sub 8 Minutes

Time Cap each set: 10 Minutes

STIMULUS

This is a high heart rate workout with serious quad burn. The idea is to push through that burn as much as you can!

WORKOUT STRATEGY & FLOW

Push the pace on the run (bike), but make sure you are able to recover for the squats.

The kettlebell squats are ideally unbroken.

Sub dumbbell front squats if needed.

Metcon (No Measure)

3 Rounds:

10/10 Bent Over Single Arm Rows

20 Seated Dumbbell Tricep Extensions

20 Dumbbell Lat Pull Overs

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