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The Sixth Sense

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

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

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