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Vegeta

Announcements

Don’t forget to check out our 2021 Health and Fitness Challenge
Let’s get our 50 squats for our American Cancer Society fundraisers in within the class time! (can be part of our warm up, cool down, or if programmed then makes them count as well)
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: 1 Class, New Year WOD Let’s Bring in 2021 Right!

P6 CrossFit – Online Programing

View Public Whiteboard

Warm-up

2 Rounds:

12 Dynamic Squat Stretch

6 Upward Dog to Downward Dog Transitions

:30 Single Arm Overhead Hold (Each Arm) or Side Plank (Each Side)

-Then-

Ankle/hip mobility

Vegeta Bodyweight (AMRAP – Rounds and Reps)

AMRAP 4 Minutes

5 Burpees

15 Jumping Air Squats

-Rest 4:00-

AMRAP 4 Minutes

5 Burpees

20 Alternating Stepback Lunges (Total)

-Rest 4:00-

AMRAP 4 Minutes

5 Burpees

15 Jumping Air Squats

Athletes Notes

WORKOUT STRATEGY & FLOW:

These amraps are going to go quick!

Burpees: pace out the burpees and make sure to stand tall.

Jumping air squats: Aim to keep these unbroken as long as possible. If you need to break, keep the break a short shake out of the legs.

Alternating step back lunges: aim to keep these unbroken and stand tall between each rep.

Vegeta Minimal (AMRAP – Rounds and Reps)

AMRAP 4 Minutes

5 Dumbbell Facing Burpees

10 Single Arm Dumbbell Overhead Squat 50/35

-Rest 4:00-

AMRAP 4 Minutes

5 Dumbbell Facing Burpees

10 Alternating Single Arm Hang Dumbbell Squat Snatch 50/35

-Rest 4:00-

AMRAP 4 Minutes

5 Dumbbell Facing Burpees

10 Single Arm Dumbbell Overhead Squat 50/35

Athletes Notes

WORKOUT STRATEGY & FLOW:

These amraps are going to go quick!

Burpees: pace out the burpees and focus on consistency here.

Single arm overhead squats: 5 reps per arm here. If you don’t have the mobility, sub 10 goblet squats.

Alternating single arm dumbbell squat snatch: aim to keep these unbroken. If you don’t have the mobility for the squat snatch, sub 10 alternating dumbbell snatches (all the way to the floor each rep for the substitution).

Accessories

3 sets:

10 Pistol Squats or Pistol Progressions R/L

10 Bird Dog R/L

1:00 Wall Sit Hold

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