Show Workout in Full Screen
Auto Scroll Page
Components
From the Rower to the ...
From the Rower to the ...
Settings
Location
(All)
P6 CrossFit
Program
CrossFit
CrossFit Kids
CrossFit Pre-Teens
CrossFit Teens
P6 Event
P6Fit's 28 HARD
Team WOD
Date
Workout
From the Rower to the Wall - P6 CrossFit
Class
(All)
Online Programing: 10:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
From the Rower to the Wall
Warm-up
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk - torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward
Then,
1 Round:
10 Alternating Lunge Elbow to the Floor (Total)
15 Air Squats
From the Rower to the Wall Bodyweight (Time)
For Time:
400m Run
84 Air Squats
400m Run
60 Air Squats
400m Run
42 Air Squats
400m Run
*BACKPACK OPTION:
For Time:
400m Backpack Run
42 Backpack Back Squats
400m Backpack Run
30 Air Squats
400m Backpack Run
21 Backpack Back Squats
400m Backpack Run
*All with a 20#/14# Backpack or Vest
WORKOUT STRATEGY & FLOW:
This is a chipper style workout focused on consistent pacing and smart breaks.
Run: if you don't have space to run, sub 1:00 high knees per 400m.
Air squats: aim for sets of 30+ throughout.
Backpack option: same stimulus as bodyweight.
From the Rower to the Wall Minimal (Time)
For Time:
400m Run
42 Double Dumbbell Front Squats (50s/35s)
400m Run
30 Double Dumbbell Front Squats (50s/35s)
400m Run
21 Double Dumbbell Front Squats (50s/35s)
400m Run
WORKOUT STRATEGY & FLOW:
This is a chipper style workout focused on consistent pacing and smart breaks.
Run: if you don't have space to run, sub 1:00 high knees per 400m.
Double dumbbell front squats: aim for sets of 20+ here. Make sure to hit full range of motion and try to recover as best you can on the run.
Accessories
3 Rounds
1:00 min Plank
30 sec side plank (each side)
30 flutter kicks (each side)
Stretching
2:00 Couch Stretch (Each Side)
10 Downward Dog to Upward Dog Transitions
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 19, 2021
Male Clients
Female Clients
Loading...
Powered By Wodify