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Vegeta

Announcements

Don’t forget to check out our 2021 Health and Fitness Challenge

It’s an add-on that will help anyone that is looking for a little more accountability as well as having a ton of beneficial resources built in.
2020 Christmas and New Year Schedule

Thursday December 24th: 1 Class, Christmas WOD at Noon

Friday December 25th: Closed

Saturday December 26th: Closed

Thursday December 31st: 1 Class, END OF 2020 WOD

Friday January 1st: Closed

Saturday January 2nd: Closed

P6 CrossFit – CrossFit

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Warm-up

Everyone Grab: Long Band, Hip Band, Light Barbell or PVC, Barbell and WOD Weights

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

8 Minute AMRAP

10 Cuban Press + Overhead Squat (PVC Pipe or light bar)

5 Sotts Press (PVC Pipe or light bar)

7 Hanging Scap Retraction

5 Kip to Swings

3 Strict Pull Ups

1 Bar Muscle Up

4. Workout Prep

3 Overhead Squats (at workout weight 1)

1 Burpee Bar Muscle up

2 Overhead Squats (at workout weight 2)

1 Burpee Bar Muscle up

1 Overhead Squats (at workout weight 3)

Vegeta (AMRAP – Reps)

15:00-35:00

AMRAP 4 Minutes

6 Burpee Bar Muscle ups

18 Overhead Squats (55%)

-Rest 4:00-

AMRAP 4 Minutes

4 Burpee Bar Muscle ups

12 Overhead Squats (65%)

-Rest 4:00-

AMRAP 4 Minutes

2 Burpee Bar Muscle ups

6 Overhead Squats (75%)

SCALING

AMRAP 4 Minutes

5 Burpee Pull ups

18 Overhead Squats (55%)

-Rest 4:00-

AMRAP 4 Minutes

3 Burpee Pull ups

12 Overhead Squats (65%)

-Rest 4:00-

AMRAP 4 Minutes

1 Burpee Pull ups

6 Overhead Squats (75%)

The SCALING aim is to use appropriate load and a number of burpee muscle ups you can move through consistently.

Scaling option to finish near the target score:

TARGET SCORE

Target number of rounds: 2-3

Minimum Rounds before scaling: 1.5 rounds

It is scored in reps, but target score is given in rounds as the number of reps changes each workout (so you don’t have to do as much math for estimating your score beforehand)

STIMULUS and GOALS

This is a high heart rate workout that we will be working on high skill gymnastics under fatigue and hanging onto a light to heavy barbell with descending reps.

WORKOUT STRATEGY & FLOW

Burpee Bar Muscle ups: Aim for consistency here. They will get difficult fast! Rest when needed at the bottom of the burpee.

Overhead Squats: Aim to keep these unbroken each set. 2 sets at most. Make sure to loosen the grip overhead to save it for the muscle ups.

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