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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JORDAN HOWARD

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I was born and raised here in Lafayette, where started CrossFit a little over three years ago. I participated in athletics throughout high school, and have continued to compete while in college pursuing a career as a Nurse Practitioner. CrossFit has changed my life. It has given me a competitive edge, provided me with another platform to test my fitness, increased my quality of life, and connected me with my second family here at P6 CrossFit. With the help and encouragement of our members and coaching staff, I have had the pleasure of becoming a CrossFit Level 1 Trainer Through coaching, my goal is to impact and improve the quality of life of the athletes I meet, whether they are beginners, or elite.

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T.J. WILLIAMS

COACH

My name is T.J. Williams and am a husband and father. I am currently the Senior Assistant Golf Course Superintendent at the Farm Golf Club
where I have been working for the past 7 years. started CrossFit because I was getting bored with the same bland routine of a traditional gym. I
had a friend that had just started coaching and he talked me into trying it. I was hooked from the word go. I always enjoyed competing growing up as I played almost every ball sport you could. CrossFit brought back that competitive drive I was missing. After several years of doing CrossFit, I began wanting to help people on their CrossFit journey so I obtained my CrossFit Level 1 Certificate. I enjoy helping people achieve things they never thought they would be able to accomplish. Seeing people conquer fears and experiencing that “light bulb coming on moment” is rewarding to me. One piece of advice I would give to anyone whether they are new to CrossFit or have been doing it for years would be to enjoy the CHASE of mastering the movements.

CERTIFICATIONS

CrossFit Level 1 Certification

ROBERT PLANK

CEO/HEAD COACH

This is the short version: One September morning, the 9-11 tragedies happened. My best friend and decided that it was our duty to do our part to protect the freedoms that we barely knew anything about. The last time was blown up while deployed to Iraq, I was hit in the head with a piece of shrapnel.

I lost all memory from before that point, and I still have no visual memory to this day. I was discharged from the military and had to figure out how to move forward. I have now been out of the military since 2007 and have found ways to work around these things, to where most people meet, don’t even notice anything is different. Because of the traumatic brain injury suffered, have had an MAI on my brain, yearly since the incident. In June of 201S I received a call from a VA neuro surgeon telling me that my scar tissue had grown and that he believed it was a brain tumor. He requested that I come in immediately to have it removed. I honestly believed it was still just scar tissue and they were overreacting. Man was I wrong. After multiple types of MAI’s proving that it was a tumor, I went in to have it surgically removed. Turns out, it is an incurable type of brain cancer that is supposed to come back (but more on that later). So went through months of Chemo and daily radiation treatments. During that time I felt pretty terrible, so I ate A LOT. Not only did I eat a lot, but I ate a lot of pure junk food which lead to me weighting over 2SOlbs, knew it was time to stop feeling sorry for myself, and that I needed to get up, get back in shape. feel like everything learned about diet, fitness, and lifestyle will not only delay the return of the cancer, but I honestly don’t think it’s coming back at all (I’m an optimist though). had always (even before the military) wanted to get into buying houses, fixing them up, and selling/renting them. I figured there no time life the present, and pulled the trigger on that dream. The process of taking something that needs work, and making it the best it can be, is a passion of mine that now translates directly into being the Owner of PS CrossFit. know it sounds cheesy, but once you get told that you have cancer, everything in life suddenly has more purpose and you realize that tomorrow isn’t promised. You realize that you have a limited amount of time to fulfill your potential and do what makes you happy. Helping others live better lives is what makes me happy. P6 CrossFit has been my opportunity to help more people in a shorter amount of time than anything I have ever done. I am able to help others reach and exceed their goals on a daily basis. get to see people come into the gym intimidated, with low self-esteem, and watch them transform into extremely confident and proud individuals.

CERTIFICATIONS

CrossFit Level 1 Certification

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