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Ninja Turtles

P6 CrossFit – CrossFit

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Warm-up

0:00-12:00

3 Rounds:

1:00 Machine (OR Jog)

50′ Banded Lateral Side Step (Each Way)

50′ Banded Monster Walk (Forward/Backward)

15 Banded Air Squats

15 Deadbugs

-Then-

Modified Burgener Warm Up

Squat Clean

5 x Clean Grip DL

5 x High Elbows

5 x Muscle Cleans

5 x Power Cleans

5 x Front Squats

5 x Squat Cleans

Ninja Turtles (Time)

15:00-49:00

3 sets

3 rounds

9 Toes-to-bar

3 Squat Clean 70% of 1RM

-rest 5:00 b/t sets-

Athletes Notes

TARGET SCORE

Target Time each set: 5-6 minutes

Time Cap each set: 8 minutes

STIMULUS

Heavy barbells with toes to bar are always “fun”. Be confident with the clean and attack the t2b for fast transitions.

We want consistency with times for each set.

WORKOUT STRATEGY & FLOW

For the clean look to hit singles on the bar with a rep every 10-15 secs. This will help keep your rounds on pace if you maintain a cadence. Clean should not be over 70% 1RM

Big sets on t2b is key and the goal. But if your grip becomes a factor then look to break reps up into 2 or 3 sets.

Goal is trying to stay around 1:20-1:40 per round.

SCALING

Scaling Goal: unbroken toes to bar sets and a moderate/heavy barbell weight

Scaling option:

3 sets

3 rounds

7 Toes-to-bar

3 Power Clean 70% 1RM

-rest 5:00 b/t sets-

Cool down/Finisher

3 sets

10 Windmills (light/moderate)

15 Ring Push Up

60 Second Side Plank (R&L)

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