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The Good, The Bad, and The Ugly

Announcements

Don’t forget to check out our 2021 Health and Fitness Challenge
Let’s get our 50 squats for our American Cancer Society fundraisers in within the class time! (can be part of our warm up, cool down, or if programmed then makes them count as well)
2020 Christmas and New Year Schedule

Thursday December 24th: 1 Class, Christmas WOD at Noon

Friday December 25th: Closed

Saturday December 26th: Closed

Thursday December 31st: 1 Class, END OF 2020 WOD

Friday January 1st: 1 Class, New Year WOD Let’s Bring in 2021 Right!

P6 CrossFit – Online Programing

View Public Whiteboard

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

10 yd lunge forward

10 yd lunge backward

Then,

1 Round:

10 Alternating step back lunges (total)

:30 Single arm overhead dumbbell hold (each arm) OR Side plank (each side)

The Good, The Bad, And The Ugly Bodyweight (Time)

For time:

800m Run

Then, 4 rounds of:

30 Alternating stepback lunges

15 Hand release push ups

Athletes Notes

WORKOUT STRATEGY & FLOW:

The 800m run is a buy in! Run at a moderate pace and keep your breathing in check. If you don’t have space to run, sub 3:00 high knees.

Aim for keeping the stepback lunges unbroken each round.

Aim for smart sets on the hand release push ups. Sets of 4+ is the goal!

The Good, The Bad, And The Ugly Minimal (Time)

For time:

800m Run

Then, 4 rounds of:

10 Double dumbbell step back lunges 50s/35s

10 Double dumbbell shoulder to overhead 50s/35s

Athletes Notes

WORKOUT STRATEGY & FLOW:

The 800m run is a buy in! Run at a moderate pace and keep your breathing in check. If you don’t have space to run, sub 3:00 high knees.

Aim for keeping the stepback lunges and shoulder to overhead unbroken each round. Utilize the rest between movements as your break!

Accessories

3 Rounds:

15 Bent Over Dumbbell Rows (Each Side)

10 Tempo Goblet Squats (5 second negative, stand up fast)

Stretching:

1:00 Crescent Lunge Pose (R)

1:00 Warrior II Pose (R)

1:00 Triangle Pose (R)

Repeat on Left Side

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