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Pale Rider

Announcements

Don’t forget to check out our 2021 Health and Fitness Challenge
Let’s get our 50 squats for our American Cancer Society fundraisers in within the class time! (can be part of our warm up, cool down, or if programmed then makes them count as well)
2020 Christmas and New Year Schedule

Thursday December 24th: 1 Class, Christmas WOD at Noon

Friday December 25th: Closed

Saturday December 26th: Closed

Thursday December 31st: 1 Class, END OF 2020 WOD

Friday January 1st: 1 Class, New Year WOD Let’s Bring in 2021 Right!

P6 CrossFit – CrossFit

View Public Whiteboard

Warm-up

Everyone grab a long band, a hip band, Barbell, and workout weights

1. Banded 5’s

2. 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

* 10 Squats

3. Barbell Prep

1) Burgener Warm up Snatch – 5 reps at each position (all in the power position, no squats required)

2) 5x High Power Hang Snatch + 5x Hang Power Snatch + 5x Power Snatch (all in the power position, no squats required – empty barbell)

4. Workout Prep

1 Set: (at workout pace)

15/12 Calorie Assault Bike (OR another machine OR 150m Jog)

4 Power Snatches (at workout weight 1)

2 Power Snatches (at workout weight 2)

1 Power Snatch (at workout weight 3)

Pale Rider (Time)

15:00-60:00

Teams of 2

2 Rounds

100/75 Calorie Assault Bike (OR 125/100 Calorie Row OR 1200m Run)

40 Power Snatches (60%)

-Rest 5:00-

2 Rounds

50/40 Calorie Assault Bike (OR 60/45 Calorie Row OR 600m Run)

20 Power Snatches (80%)

SCALING

2 Rounds

80/60 Calorie Assault Bike (OR 100/80 Calorie Row OR 1000m Run)

40 Power Snatches (60%)

-Rest 5:00-

2 Rounds

40/30 Calorie Assault Bike (OR 50/40 Calorie Row OR 500m Run)

20 Power Snatches (80%)

TARGET SCORE

Target Time each set: 16-18 minutes

Time Cap each set: 20 minutes

STIMULUS and GOALS

We are targeting our aerobic system with high volume pulling from the ground with moderate to moderate/heavy weight. The partner aspect will keep our rest long enough to double down on intensity during work periods.

WORKOUT STRATEGY & FLOW

Let’s hammer down on the bike since we have 1:1 work/rest! If you are proficient at the bike, aim to keep watts 400/300+, and we recommend switching every 10 calories. Aim to keep watts higher with more transitions rather than more calories each set but losing intensity.

Power Snatch: For the first weight don’t use over 60% 1RM Snatch. It should be a weight you could do sets of 5+ touch’n go comfortably if needed. For the final weight, don’t use over 80% 1RM Snatch. You should be able to do quick singles with this when fresh.

Accessories

Front Rack Step Ups: 5×6 each leg. Work up in weight each set. Super set with 10 body weight Russian step ups (10 each leg). So, you will do 6 front rack step ups and then 10 Russian step ups. Rest as needed in between each exercise.

-then-

3 sets:

6 Bent Over Barbell Row

30 seconds Weighted GHD Sit Up Hold

10 Single arm Kettlebell side crunches (each side). Stand holding a Kettlebell in one hand, farmers carry style. Side crunch back and forth.

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