BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm up

-into-

6 min AMRAP:

20-seconds Bike (easy)

10-seconds Bike (hard)

30-seconds Single/Double Unders

5 Sandbag Deadlifts

10-seconds Sandbag hold

2. Workout Prep

1 set:

5/4 Calorie Bike

10 Double Unders

1 Sandbag Clean

Metcon

Metcon (5 Rounds for time)

5 sets (1 Set every 4 Minutes)

50 Double Unders

4 Sandbag Cleans (150/100) (Or Power Cleans 185/125)

50 Double Unders
TARGET SCORE

Target time each set: 1:30-2 minutes

Time cap each set: 2:30

STIMULUS and GOALS

Stimulus is high intensity. Athletes will be sprinting on the double unders to earn time on the sandbag cleans. This workout needs to be aggressive with the intent to stay consistent and sell out on the last set.

Athletes should be completing double unders within 45 seconds (each) and be able to complete the sandbags within the 30-second time frame.

Accessory Work

Single Arm Standing Tricep Extension w/ band (4X10)

4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

Weighted Hip Thrust (5X12)

5 sets: 12 reps

*Rest 2:00-2:30 b/t sets

*Build to a heavy weight and stay the same as long as form can be maintained