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Components
Chase Elliot
Settings
Location
(All)
P6 CrossFit
Program
CrossFit
CrossFit Kids
CrossFit Pre-Teens
CrossFit Teens
P6 Event
P6Fit's 28 HARD
Team WOD
Date
Workout
Chase Elliot - P6 CrossFit
Class
(All)
At Home Sign In
Competition/Lift Class
CrossFit: 7:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (3/4)
Workout
Chase Elliot
Warm-up
1. Banded 5s
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
8-12 Minute Moving steadily through:
1 Minute Row (start easy and build in intensity) (or other cardio)
5 Inchworms
5 Spiderman lunge stretch (each side)
5 Bottom Half Burpees
4. Workout Prep
1 Set: (at workout pace)
6 Calorie Row
6 Lateral Burpees Over Rower
Chase Elliot (3 Rounds for time)
3 Sets (1 Set every 7 Minutes)
15-12-9
Calorie Row
Lateral Burpees Over Rower
*Ladies same calories
*Sub another machine with the same calories, OR Run 150-125-100m if needed
TARGET SCORE
Target Time each set: sub 4 minutes
Time Cap each set: 6 minutes
STIMULUS and GOALS
This is a sprint workout. Go out hard and hold on!
WORKOUT STRATEGY & FLOW
Row: Hard pace here.. Goal pace: 1300+/1100+
Burpees push the pace here. Stay tough and make it hurt!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 13, 2021
Male Clients
1
Robert
Plank
Competition/Lift Class
15:27
2
T.J.
Williams
Competition/Lift Class
11:44
Run & Bar Over Burpees
3
Nick
Blaylock
Competition/Lift Class
15:13
Female Clients
1
Daniela
Plank
Competition/Lift Class
16:26
First round 15-12-9, the rest scaled 12-10-8 lateral burpee jump ...
2
Kayce
Patrick
Competition/Lift Class
17:22
3
Christina
Broome
CrossFit: 7:00 PM
17:39
13, 10, 7 calories last two rounds
4
Michelle
Blaylock
Competition/Lift Class
17:50
15/12/9 round 1 DNF; 12/10/8 round 2/3
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