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Thunderstruck

P6 CrossFit – CrossFit

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Warm-up

Everyone Grab: Band, Hip Band, Barbell and weights for the workout

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

1:00 Cardio (start easy and build in intensity each round)

7 Empty Bar Front Squats

7 Empty Bar Push Press

11 Body Row (OR Ring Row)

4. Workout Prep

150m Row

4 Thrusters (at workout weight 1)

3 Chest to Bar Pull Ups

2 Bar Muscle up

1 Thrusters (at workout weight 2)

Thunderstruck (Time)

15:00-43:00

1500m Row

75 Thrusters (45/35)

35 Chest to Bar Pull Ups

-Rest til 20:00-

For time:

10 Bar Muscle ups

20 Thrusters (115/80)

300m Row

SCALING

1500m Row, Ski, or 3000m Bike, or 1200m Run

75 Thrusters (35/25)

35 Pull Ups

-Rest til 20:00-

For time:

15 Chest to Bar Pull Ups

20 Thrusters (65/45)

300m Row, Ski, or 600m Bike o 250m

TARGET SCORE

Target Time Workout 1: 13-15 minutes

Time Cap Workout 1: 18 minutes

Target Time Workout 2: 5-7 minutes

Time Cap Workout 2: 8 minutes

STIMULUS and GOALS

This workout is a play on the CrossFit Girl Workout “Jackie” only it’s ramped up…..Alot!

WORKOUT STRATEGY & FLOW

Rowing: for workout one the pace and mindset should just be smooth pulls and consistent breathing patterns. Looking around 70% and not trying to PR that 2K time. Second row is the end of the workout this is where we advise pushing the pace and giving whatever is left in the tank.

Thrusters: Workout 1 is light weight and should be completed in 3-5 sets. No hesitation whatsoever on the movement or doubtful of the weight becoming too heavy. Make sure to pause at the top of reps when you need to take an extra breath and allow the body to stay in control.

In workout 2, the weight will be a lot heavier and the goal should be to maintain at sets of 5 or more. Remember to be explosive with every rep since legs and arms will be taxed at this point we want our hips always generating power.

Chest to Bar/Bar Muscle Ups; For both movements the goal should be 3-5 sets depending on skill level and grip. Be smart about when to break and push to the breaking point. Use legs and hips to help propel the body every rep.

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