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The worst thing about prison was the dementors

P6 CrossFit – CrossFit

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Warm-up

0:00-12:00

Banded 5s

-into-

6:00 Clock

20 Calorie Machine (OR 200m Jog)

15 Banded Air Squat

10 hanging scap retraction

10 push up

-into-

Workout Prep:

2 rounds

9 Wall Ball (20/14)

6 Toes to bar

3 Burpee

The worst thing about prison was the dementors (AMRAP – Reps)

15:00-39:00

9 Minute AMRAP

42 Wall Ball (20/14)

30 Toes to Bar

18 Burpee to bar

-Rest 3:00-

9 minute AMRAP

21 Wall Balls (20/14)

15 Toes-to-bar

9 Burpee to Bar

Athletes Notes

TARGET SCORE

Target number of reps each set: 140+

Minimum number of reps before scaling: 100

STIMULUS

We want continuous movement working through the muscular and aerobic fatigue and try to maintain the same rep score as the time stays the same and reps go down

Aim to get double the number of rounds each set (same rep total) as the reps cut in half but time domain is the same

WORKOUT STRATEGY & FLOW

Wall Ball: We want sets of 20+ here. Big hip drive to save the shoulders

Toes to bar: Aim to keep sets of 4-5+ so we can stay moving on these

Burpee to bar: Rest minimally on the ground and aim to keep moving even if you use a step up or down strategy.

SCALING

The Scaling aim is to get near the target score and use appropriate difficulty

Scale to finish near the target score:

9 Minute Amrap

30 Wall Ball (20/14)

20 Toes to Bar

10 Burpee to bar

-Rest 3:00-

9 minute Amrap

15 Wall Balls (20/14)

10 Toes-to-bar

5 Burpee to Bar

*Aim to get double the number of rounds each set (same rep total)

Front Squat (5 x 3 @ 75-80%)

Accessories

60 sec Side Plank R/L

15 Dumbbell Bench

10 Single Arm Dumbbell RDL R/L

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