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Scuba Steve

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

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Warm-up

Everyone grab a long band, hip band, and a jump rope

1. Banded 5’s

2. Banded 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

4. Workout Prep

1 set (moderate/fast)

20 Double Unders

2 Bar Muscle Ups

10 Air Squats

1 Rope Climb

Scuba Steve (Time)

15:00-51:00

For time, partitioned any way:

300 Double Unders

30 Bar Muscle Ups

-Rest 5:00-

For time, partitioned any way:

150 Air Squats

15 Rope Climbs

SCALING

For time, partitioned any way:

200 Double Unders (or 600 singles)

20 Bar Muscle Ups (OR 50 Strict Band Pull Downs)

-Rest 5:00-

For time, partitioned any way:

100 Air Squats

10 Rope Climbs (or 40 Body Pulls)

The SCALING aim is to finish near target time and have minimal resting within the workout as you can always be working with the partition strategy

Scaling option to finish near the target score:

TARGET SCORE

Target Time each workout 1: 7-9 minutes

Time Cap each workout 1: 13 minutes

STIMULUS and GOALS

We are letting you choose how to partition the workout. This is to encourage you to work on your strategy and pacing here to see how you think you will perform best breaking up the workout. There are many potential strategies, but here are 2:

10 Sets

30 Double Unders

3 Bar Muscle Ups

-then-

15 Rounds

15 Air Squats

1 Rope Climbs

6 Sets

50 Double Unders

5 Bar Muscle Ups

-then-

5 Rounds

30 Air Squats

3 Rope Climbs

Each couplet has a complementary pairing that doesn’t overly affect each movement, allowing us to stay moving with intensity throughout both workouts.

WORKOUT STRATEGY & FLOW

Double Unders: Stay smooth. Don’t go for broke and have to stare at the Pull up bar or the rope later in the workout. These can be an “active recovery” from the muscle ups.

Bar Muscle Ups: Come out with manageable sets. Don’t get aggressive until you are at least ⅔ way thru the total reps

Air Squats: Move quickly through these as the rep count is relatively shorter compared to the rope climbs! Let those shoulders recover here

Rope Climbs: Our rep count is a moderate number that we can attack well if we double down on a faster/more aggressive ascent and air squatting rather than resting between rope climb reps.

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