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Components
Velociraptor
Triceratops
Settings
Location
(All)
P6 CrossFit
Program
CrossFit
CrossFit Kids
CrossFit Pre-Teens
CrossFit Teens
P6 Event
P6Fit's 28 HARD
Team WOD
Date
Workout
Velociraptor - P6 CrossFit
Class
(All)
At Home Sign In
CrossFit: 6:00 PM
CrossFit: 7:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (2/1)
Workout
Velociraptor
Velociraptor (Distance)
Erg
Warm-up: 5min from easy to mod
3x (30sec hard (100rpm), 30sec easy (80rpm))
2min recovery (50rpm)
3 sets:
2min 30sec hard (70rpm),
2min 30sec at mod to hard pace (65-70rpm),
2min 30sec easy (80rpm)
Total: 35min
Assault Bike Option
Warm-up: 5min from easy to mod
3x (30sec faster, 30sec easy)
2min recovery
3 sets:
2min 30sec fast,
2min 30sec moderate,
2min 30sec easy
Total: 35min
Triceratops (Distance)
Row (OR Run) "Aerobic Threshold"
6 Sets:
4min at moderate pace
45sec rest b/t reps"
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, January 14, 2021
Male Clients
1
Robert
Plank
CrossFit: 6:00 PM
7222 meters
438cal, 2:11.2 avg/500, 155avg watt,
2
Bryar
Hartline
CrossFit: 6:00 PM
10477808 meters
359cals
Female Clients
1
Michelle
Blaylock
CrossFit: 6:00 PM
6304 meters
346cal; 2:29 / 500 avg split
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