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Starlord

P6 CrossFit – CrossFit

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Warm-up

0:00-12:00

8:00 Clock

10 jumping squats

10 single leg glute bridge R/L

5 burpee broad jumps

0:30 easy/moderate row

– into workout prep –

3 sets

Set 1:

10 Wall Ball Front Squats

10 Wall Ball Push Press

10 Calorie Row

Set 2:

10 Wall Ball Thrusters

10 Calorie Row

Set 3:

10 Wall Balls

10 Calorie Row

Starlord (3 Rounds for time)

15:00-50:00

40 Calorie Row

40 Wall Balls (30/20) (OR 60 Wall Ball 20/14)

-Rest 5:00-

40 Wall Balls (30/20) (OR 60 Wall Ball 20/14)

60 Calorie Row

-Rest 5:00-

80 Calorie Row

40 Wall Balls (30/20) (OR 60 Wall Ball 20/14)

Athletes Notes

TARGET SCORE

Target Time each set:

Set 1: 4-6 mins

Set 2: 7-9 mins

Set 3: 9-11 mins

Time Cap each set:

Set 1: 8 mins

Set 2: 12 mins

Set 3: 15 mins

STIMULUS

Here’s a workout where you wanna work on being steady on the row and break that mental barrier on wall balls. Goal should be big, descending reps on wall balls (example: 20-12-8)

WORKOUT STRATEGY & FLOW

Row should be done at a moderate pace (70% effort). Biggest thing is not burning out and keeping the heart rate at bay.

Wall balls will only get harder so try to hit big sets of the start and then settle into small, consistent sets as fatigue hits.

Goal sets for wall balls should be 2-3 sets on each workout.

SCALING

The Scaling aim is for athletes to hit comfortable sets on wall balls without prolonged rest periods.

Scale to finish near the target score:

25 Calorie Row (OR another machine OR 250m Run)

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

-Rest 5:00-

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

50 Calorie Row (OR 500m Run)

-Rest 5:00-

75 Calorie Row (OR 750m Run)

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

Front Squat (5×1)

*Building in the 90-95%+ range for 5 working sets

*Stay tight and keep chest upright with force driving through midfoot

Competition Training

Everything below this is performed first

Warm-up

2 Rounds of:

10 jumping squats

10 single leg glute bridge R/L

5 burpee broad jumps

0:30 easy/moderate row

MoonShot (Time)

3 RFT:

10 Cossack Squats

20 Overhead Walking Lunges

30 KB Swings

200m Run

Men: 53KB

Women: 35KB

Accessories

Work on Pistol (single legged) Squats

Work on Shrimp Squats

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