P6 CrossFit – CrossFit
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
2 sets
5 spiderman lunge stretch (each side)
20 banded good morning
10 Inchworm
10 single arm kettlebell deadlift (moderate weight) (each side)
4. Workout Prep
1 Set: (at workout pace)
5 Deadlifts (at workout weight)
5 Bar Facing Burpees
The Sixth Sense (7 Rounds for time)
15:00-35:00
6 Sets (1 Set Every 2:00)
8 Deadlifts (185/125)
8 Bar Facing Burpees
-at 15:00 (OR at 30:00 on a running clock)-
40 Deadlifts (185/125)
40 Bar Facing Burpees
SCALING
6 Sets (1 Set Every 2:00)
8 Deadlifts (135/95)
8 Burpees
-at 15:00-
40 Deadlifts (135/95)
40 Burpees
The Scaling aim is for athletes to stay within the target time frame with high intensity!
Scaling option to finish near the target score:
TARGET SCORE
Workout 1
Target time each set: 40-50 seconds
Time cap each set: 1:30
Workout 2
Target time: 5-6 minutes
Time cap: 8 minutes
STIMULUS and GOALS
The Stimulus is mid to hi intensity for this 2 part workout. We are working interval conditioning into a sprint-like workout for the finisher.
You should be aiming to complete deadlifts unbroken on each round and go straight into burpees (Part 1). Pacing should be just under a sprint like effort in the 80-90% range. Set your goal to get the same time for each round or get slightly faster across rounds.
With part 2, we want a 90%+ effort and really commit to pushing your threshold on this.
WORKOUT STRATEGY & FLOW
Deadlifts: Weight selected should be under 50% 1RM and allow you to complete all deadlift sets unbroken and as fast sets. Let’s stress the importance of keeping the hips lower at the bottom of each Deadlift to avoid lifting everything with the low back and to incorporate more leg drive. We are slightly higher than our power clean set up with our chests more over the bar (if you are very mobile, be sure to not go too low with the hips and get too “squatty”).
Burpees: Keep the two foot take off/landing. We recommend a wider stance going into the burpee which will result in more efficiency and also avoid unnecessary fatigue in the legs and lower back. Maintain a constant pace with the burpees that will allow them to keep moving for all 10 reps without resting. The rep count is low enough with a longer rest that should allow you to jump up and d
Power Snatch + Hang Snatch + Snatch 5×3
– 2 sets x 1+1+1 reps @ 65% 1RM snatch
– 3 sets x 1+1+1 reps @ 70% 1RM snatch
* Rest 2 minutes between sets
How to approach the percentages each day
How to approach the lifts
Record each set as 1 of your scores for load
You may drop the bar between reps if needed, to regrip and reset
Example Sets
Set 1:
Power Snatch + Hang Snatch + Snatch @ 130#
-rest 2 minutes-
Set 2:
Power Snatch + Hang Snatch + Snatch @ 130#
-rest 2 minutes-
Set 3:
Power Snatch + Hang Snatch + Snatch @ 140#
-rest 2 minutes-
Set 4:
Power Snatch + Hang Snatch + Snatch @ 140#
-rest 2 minutes-
Set 5:
Power Snatch + Hang Snatch + Snatch @ 140#
Based off of a 200# Snatch
Snatch Balance 5×3
– 2 sets x 3 reps @ 70%1 RM snatch
– 3 sets x 3 reps @ 75% 1 RM snatch
* Rest 60-90 seconds between sets
How to approach the percentages each day
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
Snatch Balance @ 140#
-rest 60-90 seconds-
Set 2:
Snatch Balance @ 140#
-rest 60-90 seconds-
Set 3:
Snatch Balance @ 150#
-rest 60-90 seconds-
Set 4:
Snatch Balance @ 150#
-rest 60-90 seconds-
Set 5:
Snatch Balance @ 150#
Based off of a 200# Snatch
Back Squat 8-8-6-6-5
Back Squat:
– 8,8,6,6,5 reps @ 75% 1RM back squat.
* Rest 2 minutes between sets
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
8 reps @ 300#
-rest 2 minutes-
Set 2:
8 reps @ 300#
-rest 2 minutes-
Set 3:
6 reps @ 300#
-rest 2 minutes-
Set 4:
6 reps @ 300#
-rest 2 minutes-
Set 5:
5 reps @ 300#
Based off of a 400# Back Squat 1RM
High Hang Clean 5×5
High Hang Clean Shrugs:
– 5 sets x 5 reps @ 115% 1 RM clean
* Rest 2 minutes between sets
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
5 reps @ 345#
-rest 2 minutes-
Set 2:
5 reps @ 345#
-rest 2 minutes-
Set 3:
5 reps @ 345#
-rest 2 minutes-
Set 4:
5 reps @ 345#
-rest 2 minutes-
Set 5:
5 reps @ 345#
Based off of a 300# Clean
Cool down/Finisher
3:00 easy bike
1:00 Hamstring Smash
2:00 Banded Hamstring Stretch R/L
