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The Sixth Sense

P6 CrossFit – Online Programing

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Warm-up

5:00 Clock:

20 Jumping jacks

30 Alternating plank hold shoulder taps (total)

10 Alternating bodyweight rdls (total)

The Sixth Sense Bodyweight (Time)

6 Sets (1 Set Every 2:00)

16 Alternating Jumping Lunges (Total)

8 Burpees

WORKOUT STRATEGY & FLOW:

These sets are sprints! Move fast, but keep good movements and full range of motion.

The alternating jumping lunges are ideally unbroken.

Push the burpees, knowing it will be followed by rest.

Each set has a time cap of 1:30.

The Sixth Sense Minimal (Time)

6 Sets (1 Set Every 2:00)

10 Deadlifts Double Dumbbell Deadlifts

10 Lateral Burpees over Dumbbell

WORKOUT STRATEGY & FLOW:

These sets are sprints! Move fast, but keep good movements and full range of motion.

The double dumbbell deadlifts are ideally unbroken.

Push the burpees, knowing it will be followed by rest.

Each set has a time cap of 1:30.

Accessories

3 Sets:

10 Single leg RDL (each leg)

10 Single leg hip bridge (each leg)

:30 Static hip bridge hold

*Rest as needed b/t sets

Bonus Stretching:

1:30 Pancake stretch

1:30 Frog stretch

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