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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 – CrossFit

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Warm-up

1. Banded 5’s

2. Hip Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

6 minute AMRAP

10 jumping squats

10 bird dogs

20 Banded good morning

4. Workout Prep

1 set (moderate/fast)

9 Wall Balls (20/14)

60m Run

3 Deadlifts (at workout weight)

The Good, The Bad, And The Ugly (AMRAP – Reps)

15:00-30:00

AMRAP 15:00

90 Wall Balls (20/14)

600m Run

30 Deadlifts (225/155)

SCALING

AMRAP 15:00

75 Wall Balls (20/14)

500m Run

25 Deadlifts (185/125)

The Scaling aim is to be able to maintain a moderate intensity throughout.

TARGET SCORE

Target number of Reps: 270 (1 Round + 90)

Minimum number reps before scaling: 1 Round

Each 10m is a rep on the run

STIMULUS and GOALS

Our intended Stimulus is moderate effort across movements allowing us to build in intensity throughout the 15 minutes. This Chipper style workout is AMRAP in nature and will make us approach it differently than if it was only one time through. Be smart in the way that wall balls and deadlifts are broken up in order to ensure later rounds can be attacked with a similar intensity to the first round. Consistent to gradually building intensity across rounds should be a goal rather than being tempted to go too hard in the 1st round and drop off quickly in later rounds

In order to finish 1 round + 90 in the given time frame, you need an average 3-4 minutes per movement.

WORKOUT STRATEGY & FLOW

Wall Balls: Realistic sets for athletes should be between 20+ reps at a time. Try and cycle hands while the ball is in the air to reduce arm fatigue and make sure to keep the ball nose to chin height for a more vertical torso. If needed before the workout, take a few moments to practice with a small circumference wall ball to try and get the technique down.

Run should be approached at a moderate (slightly recovery) pace (especially towards the end of the run) in preparation for decent sets on deadlifts. Focus on relaxing the shoulders and keeping a comfortable breathing pattern.

Deadlift: Weight selected should allow athletes to complete 15+ reps unbroken when fresh. Suggested rep schemes for this workout (besides unbroken) could be anywhere 20/10 or 12/10/8.

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