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TRex

P6 CrossFit – CrossFit

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Front Squat (Up to You)

Warm-up

Grab: Straight Band, Large Band, Jump Rope, Barbells and weight for workout

1. Banded 5’s

2. Movement Prep/Activation and Increasing Heart Rate

2 sets

15 Banded Good morning

10 Pike Push Ups

5 Strict Pull Ups

5 Kip to swing

30 Single Unders

3. Workout Prep

1 set (at workout pace)

20 Double Unders

4 Deadlifts (at workout weight)

3 Shoulder Press (at workout weight)

2 Bar Muscle Ups

TRex (AMRAP – Reps)

15:00-29:00

AMRAP 14 Minutes

6 Rounds

60 Double Unders

10 Deadlifts (45-50% 1RM)

6 Shoulder Press (65% 1RM)

-In remaining time-

Max Bar Muscle Ups

SCALING

AMRAP 14 Minutes

6 Rounds

60 Double Unders

10 Deadlifts (45-50% 1RM)

6 Shoulder Press (65% 1RM)

-In remaining time-

Max Body Rows

TARGET SCORE

Score is total number of reps

Target Number of reps: 6 RNDs + (15+ Muscle Ups)

Minimum reps before scaling: 6 RNDs + (1 Muscle Up)

STIMULUS and GOALS

This is a solid chipper that will test your ability to pace out each round and perform high skilled gymnastics under a lot of fatigue at the end!

WORKOUT STRATEGY & FLOW

Double Unders: Pace these out. Controlling your breath and fully using wrists (to minimize shoulder fatigue) is key.

Deadlifts: These should be unbroken throughout and smooth. Don’t use over 50% 1RM.

Shoulder Press: We’d like consistent movement here and not more than 2 sets at any point, if possible. Work to cycle reps slightly faster than you typically would.

Accessories

29:00-35:00

Clean Up Area

35:00- 55:00

3 Sets

20 Banded Lat Pull Downs

20 V Ups

20 Banded Kneeling Pallof Press (total)

20 Superman

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