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Parks and Rec

P6 CrossFit – Online Programing

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Warm-up (No Measure)

5:00 Clock:

10 Dynamic Squat Stretch

5 Push Ups to Downward Dog

20 Flutter Kicks (Each Side)

Parks and Rec (Time)

2 Rounds:

30 Hand Release Push Ups

45 Air Squats

Rest 2:00

2 Rounds:

30 Alternating Leg V-Ups

30 Alternating Jumping Lunges

Athletes Notes

WORKOUT STRATEGY & FLOW:

These are two relatively quick workouts separated by a 2 minute rest.

Break up the hand release push ups smart from the beginning. Aim for sets of 3-4 reps throughout.

Aim for unbroken air squats. Stand tall on each rep.

Aim for unbroken reps on alternating leg v-ups and alternating jumping air squats. This part of the workout will go fast – hold on!

RX+:

2 Rounds:

30 Hand Release Push Ups

15/15 Single Arm Dumbbell Overhead Squat 50/35

Rest 2:00

2 Rounds:

30 Alternating Leg V-Ups

30 Alternating Single Arm Hang Dumbbell Clean and Jerk 50/35

Athletes Notes

WORKOUT STRATEGY & FLOW:

These are two relatively quick workouts separated by a 2 minute rest.

Break up the hand release push ups smart from the beginning. Aim for sets of 3-4 reps throughout.

Aim for unbroken single arm dumbbell overhead squats. Complete 15 reps per arm. If you struggle with mobility for an overhead squat, sub 30 alternating dumbbell snatch.

Aim for unbroken reps on alternating leg v-ups and alternating hang dumbbell clean and jerk. This part of the workout will go fast – hold on!

Accessories

3 Sets:

20 Supermans

10 Deadbugs

:30 Side Plank (Each Side)

1:30 pigeon pose (each side)

1:00 seated QL Stretch (one leg extended – one bent – hands to foot of extended leg and hold – each side)

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