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Spirit Bomb

P6 CrossFit – Online Programing

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Warm-up

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

10 yd bear crawl forward

10 yd bear crawl backward

-Then-

2 Rounds:

30 Plate Hops

10 Air Squats

Spirit Bomb Bodyweight (Time)

5 sets:

200m Run

12 Box Jumps Or Tuck Jumps

-Rest 1:1 between sets-

Athletes Notes

WORKOUT STRATEGY & FLOW:

These sets are sprints!! Go out fast on the 200m run and right into the box jumps or tuck jumps.

200m run: If you don’t have space to run, sub :45 high knees.

Box jumps/tuck jumps: aim to keep these unbroken. NO rebounding on the box jumps.

Spirit Bomb Minimal (Time)

5 sets:

200m Run

12 Double Dumbbell Thrusters 50s/35s

-Rest 1:1 between sets-

Athletes Notes

WORKOUT STRATEGY & FLOW:

These sets are sprints!! Go out fast on the 200m run and right into the box jumps or tuck jumps.

200m run: If you don’t have space to run, sub :45 high knees.

Double dumbbell thrusters: aim to keep these unbroken and stay tough through the leg burn!

Accessories

5 min walk cool-down

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