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P6 CrossFit – CrossFit

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Warm-up

0:00-12:00

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

* 10 Squats

2. Movement Prep/Activation and Increasing Heart Rate

10 dynamic squat stretch

10 Wall Angels

5 single arm kettlebell thruster (light) (each side)

Squat Clean (2-2-2-2-2-2-2-2)

Looking to get an 8 Minute EMOM with set of two Squat Cleans every Minute (weight should be somewhere between 80-95%)

Warm-up

Workout Prep

1 Set: (at workout pace)

6/5 Calorie Row (OR 100m Run)

8 Wall Balls (at workout weight)

6/5 Calorie Row (OR 100m Run)

Scream (Time)

15:00-48:00

30/22 Calorie Row

60 Wall Balls (30/20) (OR 90 Wall Balls (20/14))

30/22 Calorie Row

-Rest 1:1-

2 Rounds

15/11 Calorie Row

30 Wall Balls (30/20) (OR 45 Wall Balls (20/14)

15/11 Calorie Row

SCALING

24/18 Calorie Row/Bike/Ski (OR 250m Run)

90 Wall Balls (16/10)

24/18 Calorie Row/Bike/Ski (OR 250m Run)

-Rest 1:1-

2 Rounds

12/9 Calorie Row/Bike/Ski (OR 150m Run)

45 Wall Balls (16/10)

12/9 Calorie Row/Bike/Ski (OR 150m Run)

TARGET SCORE

Target time each set: 7-8 minutes

Time cap each set: 11 minutes

STIMULUS and GOALS

This is classic CrossFit Push Pull and classic Mayhem athlete with our two partners today to get our volume and intensity in!

We are looking for moderate intensity in the first row, moderate to high intensity with the wall balls – and a strong push with high intensity in the final row.

This workout is about strategy in terms of wall ball weight. Either weight will be counted as Rx. We are allowing you to choose the wall ball weight. We want you to pick the one you need to work on more, rather than gaming it for a better score. The amount of work done is the same regardless (90×20=1800 and 30×60=1800).

WORKOUT STRATEGY & FLOW

Row: the first row should be performed at a maintenance pace or around 75% effort. Breathing will be increased but you should be able to go straight into wall balls with little to no rest. Second row should be started as soon as the wall balls are done. Pace should be recovery for the first 25% of calories – maintenance pace for next 50% – high effort pace for last 25% of calories.

Wall Balls: Option 1 – Heavy weight/less reps – you should be able to perform 15+ reps at a time with chosen weight.

Option 2 – Regular weight/more reps – you should be able to perform 20-25+ reps at a time wi

Accessories

3 Sets

60 second weighted plank

20 seated Russian twist (AHAP – as heavy as possible)

60 Second Hollow Rock Hold

10 Med Ball Stir the Pot (clockwise and counterclockwise)

Cool down/Finisher

2:00 easy cardio

1:00 Quad Smash (each side)

2:00 Pigeon Pose (each side)

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