BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Banded 7’s Warm up

-into-

Hip Halo Warmup

-into-

3 sets:

5 Back Squats (empty bar)

5 Shoulder Press (empty bar)

5 Box Jumps (low box)

5 Inchworms

2. Workout Prep

3 sets:

With partner

5 Back Squats (each/build in weight)

2 Box Jump Overs (each/build in height)

2 Strict Handstand Push-ups

Metcon

Metcon (Time)

Partner Throwdown Friday:

60 Back Squats (135/95)

50 Box Jump Overs (24/20)

40 Strict Handstand Push-ups

50 Box Jump Overs (24/20)

60 Back Squats (135/95)

-Split reps as needed-

Individual Option:

30 Back Squats (135/95)

25 Box Jump Overs (24/20)

20 Strict Handstand Push-ups

25 Box Jump Overs (24/20)

30 Back Squats (135/95)
TARGET SCORE

Target time: 14-16 minutes

Time cap: 22 minutes

STIMULUS and GOALS

The stimulus for today’s workout is STEADY! Athletes should pace on the first half into a “hard push” through the second half. We want to be nice and smooth through these movements. Reps should be split up in any fashion that allows athletes to maintain a moderately-high intensity throughout.

The shoulders will be burning and legs on fire, so staying poised and smooth will be key.