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Suit and Tie

P6 CrossFit – Team WOD

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Warm-up

Banded 5s

-Then-

3 Rounds:

1:30 machine

10 Inchworm

10 Dumbbell Single Leg RDL R/L

10 Single Leg Glute Bridge R/L

20 air squat

Suit and Tie (Time)

Partner Workout:

175 Double Unders (Partner 1 then switch)

500m Row (Partner 2 then switch)

-into-

60 Deadlifts 225/155# (split)

*Partner holds Deadlift 225/155#

60 Toes to bar (split)

*Partner dead hangs

*Individual Version

175 Double Unders

500m Row

30 Deadlift 225#

30 Toes to bar

Athletes Notes

TARGET SCORE

Target Time: 10-12 minutes

Time Cap: 15 minutes

STIMULUS

This chipper will test your grip endurance compounding each movement!

WORKOUT STRATEGY & FLOW

Double Unders: Go for 1-2 sets!

Row: Keep moderate/fast

Deadlift: Aim for sets of 10+ and if you’re the other partner hang on!

Toes to bar: Last movement so keep moving and keep rest breaks short

SCALING

The Scaling aim is for deadlift weight not to slow you down and toes to bar to be challenging but not take longer then 3 minutes

Scale to finish near the target score:

100 Double Unders (Partner 1 then switch)

500m Row (Partner 2 then switch)

-into-

50 Deadlift 185/125# (split)

*Partner holds Deadlift 225#

40 Toes to bar (split)

*Partner dead hangs

*Individual Version

100 Double Unders

500m Row

25 Deadlift 185/125#

25 Toes to bar

Forget You (Time)

Partner Workout:

15 Legless Rope Climb (split) (OR 20 Muscle Up)

40 synchro wall ball 30/20# (OR 60 at 20/14)

40 Sandbag cleans Power Clean 185/125

40 synchro wall ball 30/20# (OR 60 at 20/14)

15 Rope Climb (split) (OR 20 Muscle Up)

*Individual Version

7 Legless Rope Climb

40 wall ball 30/20

20 Sandbag cleans 150/100

40 wall ball 30/20

7 Rope Climb

Athletes Notes

TARGET SCORE

Target Time: 17-20 minutes

Time Cap: 25 minutes

STIMULUS

This is a classic partner workout that will be a grind! Stay mentally tough.

WORKOUT STRATEGY & FLOW

Legless Rope Climb: Trade out reps here and stay with rest breaks you know will allow you to not get close to failure

Wall Ball: Aim for sets of 10-15 here! Big jump out of the hole

Sandbag clean: Go for trading reps and getting at least 15 reps each minute collectively

Rope Climb: Sell out here!

SCALING

The Scaling aim to keep wall ball sets mostly unbroken and the air bike around 75 seconds of work.

Scale to finish near the target score:

10 Legless Rope Climb (split)

30 synchro wall ball 30/20

30 Sandbag cleans 150# (split)

30 synchro wall ball 30/20

10 Rope Climb (split)

*Individual Version

5 Legless Rope Climb

30 wall ball 30/20

30 Sandbag cleans 150#

30 wall ball 30/20

10 Rope Climb

Somebody That I Used To Know (Time)

Partner Workout:

20 Synchro Bar Muscle Ups

40 Synchro GHD Sit Ups

-into-

3 Rounds

10 Power Clean and Jerks 135#/95#

15/12 Calorie AirBike

(Both working same time at each station)

*Individual Version

20 Bar Muscle Up

40 GHD Sit Ups

-into-

3 Rounds

10 Power Clean and Jerks 135/95

15 Calorie AirBike

Athletes Notes

TARGET SCORE

Target Time: 9-11 minutes

Time Cap:: 15 minutes

STIMULUS

This workout will accumulate gymnastic fatigue leading into snatches and bike that we want to stay aggressive during to finish strong

WORKOUT STRATEGY & FLOW

Bar Muscle Up: Come out with big sets and try to finish the 25 relatively fast

GHDs: Aim for unbroken

Bike: Keep this moderate and don’t fall off on round 2 or 3

Power Clean and Jerks: Stick with fast singles!

SCALING

The Scaling aim is to keep finish near target time

Scale to finish near the target score:

Partner Workout:

15 synchro bar muscle up

30 synchro GHDs

-into-

3 Rounds

9 Power Clean and Jerks 115/80

12 Calorie Echo Bike

(Both working same time at each station)

Individual Version

15 bar muscle up

30 GHDs

-into-

3 Rounds

9 Power Clean and Jerks 115/80

12 Calorie Echo Bike

Accessories

3 Rounds

15 KB Single leg split squat each leg (light)

15 KB lateral box step up (light)

10 Glute Ham Raise (OR Nordic Hamstring Curls)

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