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Thunderstruck

P6 CrossFit – Online Programing

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Warm-up

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

10 yd bear crawl forward

10 yd bear crawl backward

-Then-

2 Rounds:

10 Big Arm Circles

10 Air Squats

Bodyweight (Time)

For time:

800m Run

100 Air Squats

50 Chair Dips

Athletes Notes

WORKOUT STRATEGY & FLOW:

This workout is about consistent movement. Stay tough until the end!

Run: Aim to run at a moderate pace. If you don’t have a space to run, sub 2:00 high knees.

Air squats: 100 squats at once is a lot. Aim to keep reps in sets of 10+ throughout.

Chair dips: Aim to keep these in sets of 5+ and chip away.

Minimal (Time)

For time:

800m Run

100 Single Arm Dumbbell Thrusters 50/35

50 Single Arm Dumbbell Rows 50/35

Athletes Notes

WORKOUT STRATEGY & FLOW:

This workout is about consistent movement. Stay tough until the end!

Run: Aim to run at a moderate pace. If you don’t have a space to run, sub 2:00 high knees.

Single arm dumbbell thrusters: 100 thrusters at once is a lot. Aim to keep reps in sets of 10+ throughout.

Single arm dumbbell rows: complete 25 on each arm. Switch arms when needed!

Accessories

2 Sets:

:30 Alternating Leg V-Ups

:30 Russian Twists

:30 Flutter Kicks

-Rest 1:00 B/T Sets-

Stretching:

1:00 Toe Touch Stretch

1:30 Pancake Stretch

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