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TNT

P6 CrossFit – CrossFit

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Warm-up

Everyone grab: Band, hip band, and a Box

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

1:30 Cardio

10 Step Ups (at workout height)

5 Inchworm

10 Hanging Scap Retraction

5 Hanging Knee Raises

4. Workout Prep

1 Set: (at workout pace)

4 Box Jumps (at workout height)

4 Push Ups

4 Toes to Bar

TNT (AMRAP – Rounds and Reps)

15:00-30:00

AMRAP 10 Minutes

10 Box Jumps (24/20)

10 Push Ups

10 Toes to Bar

-Rest 5:00 before part 2-

40 Toes to Bar

40 Push Ups

40 Box Jumps

SCALING

AMRAP 10 Minutes

7 Box Jumps (24/20)

7 Push Ups

7 Toes to Bar

-Rest 5:00-

For time:

30 Toes To Bar

30 Push Ups

30 Box Jumps (24/20)

TARGET SCORE

Target Rounds workout 1: 8+

Minimum Rounds before scaling workout 1: 5

Target Time Workout 2: sub 6 minutes

Time Cap Workout 2: 8 minutes

STIMULUS and GOALS

Stimulus today is moderate intensity and pacing to maintain near constant movement throughout workout. Make sure not to redline on workout 1 only to blow up on workout 2. Save a little in the tank!

WORKOUT STRATEGY & FLOW

Box Jumps: For both sets our goal should be to establish a pace that keeps us moving non-stop whether it’s 10 reps or 40 reps. Be explosive, use your arms with hips to launch the body up and never hesitate on the jump. Remember rebounding can be dangerous so we recommend stepping down off the box every time to avoid the risk of injury as much as possible.

Push Ups: This is where we want you to be smart and know where your limitations are. Everyone has a different threshold on push up volume. We always say “Break before it Breaks you” and that means to rest before the arms and chest begin to fatigue. Think quick small sets with little to no rest on reps. Never rest on your arms, sit up and shake out everytime.

Toes to Bar: Grip and core will become the limiting factor so like the push ups we recommend smaller sets (2 sets of 5 before failure on workout 1 and 5-10 reps/set on workout 2) and making sure always to generate a good, and powerful kip.

Accessories

38:00-60:00

3-4 rounds

10 Landmine twist (each side)

10 Landmine Row (each side)

20 Deadbug

20 Hip Extensions (OR 20 Banded Good Mornings)

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