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Superman

P6 CrossFit – Online Programing

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Warm-up

2 Rounds:

20 Alternating boydweight rdls (total)

5 Push ups to downward dog pose (2 second hold each rep)

1:00 Bottom of the squat hold

Superman Bodyweight (AMRAP – Rounds)

AMRAP 12 Minutes:

36 Air Squats

18 Push Ups

Athletes Notes

WORKOUT STRATEGY & FLOW:

This workout is about consistency. Start out at about 80% of your max pace and maintain that throughout.

Air squats are ideally done in 1-2 sets. Move at a smooth pace and make sure to reach full range of motion.

Break up the push ups smart from the beginning. Aim for sets of 3+ throughout.

Superman Minimal (AMRAP – Rounds)

AMRAP 12 Minutes:

18 Alternating Single Dumbbell Hang Squat Cleans 50/35

18 Push Ups

Athletes Notes

WORKOUT STRATEGY & FLOW:

This workout is about consistency. Start out at about 80% of your max pace and maintain that throughout.

Alternating single dumbbell hang squat cleans are ideally done in sets of 6+ throughout the workout. Make sure to stand all the way up each rep.

Break up the push ups smart from the beginning. Aim for sets of 3+ throughout.

Accessories

Ab Burner

3 Sets:

20 Abmat Situps

30 Flutter Kicks (each side)

40 sec plank hold

50ft Single DB Overhead Carry (each side)

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