BLK LBL Fitness Club – CROSSFIT

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate*

Crossover Symmetry Warm Up or Banded 7’s

-into-

3 sets:

30 sec Ski Erg / Row / Bike

2 Zombie Climbs or 1 max height Rope Pull

5 Bench Press (empty bar – slow and controlled)

4 World’s Greatest Stretch (each side)

2. Strength Prep

Athletes will be working back and forth bench press and box jumps. Athletes will build on bench press across 5 sets, ending at 85% for 1 rep. Athletes should be sure to use a spotter for all sets. Cue athletes to load the shoulders down and into the bench and drive the feet into the floor. Shoulders and hips should maintain contact with the bench across all reps. Athletes will perform 3 box jumps at a challenging height between bench sets and are welcome to build in height across sets. Athletes are not attempting max height box jumps.

3. Workout Prep

1 set:

5 Line Facing Burpees

1 Rope Climb (halfway)

Weightlifting

Bench Press (10-8-5-3-1)

Bench Press:

Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight

Set 1: 10 reps

Set 2: 8 reps

Set 3: 5 reps

Set 4: 3 reps

Set 5: 1 rep @ 85%

*rest as needed between sets*

Box Jumps (5X3)

3 High Box Jumps x 5 sets

*4-6″ below max height for 1 rep

Metcon

FREEDOM (RX)

Metcon (4 Rounds for time)

4 sets:

20 Line Facing Burpees

3/2 Rope Climbs (OR 15/12 Strict Pull-ups)

-rest 1:1 between sets (3 minute max rest)-
TARGET SCORE

Target time each set: 2:00-2:30

Time cap each set: 3 minutes

STIMULUS and GOALS

The stimulus is moderate intensity across rounds. Athletes should aim to score similar times across rounds or get slightly faster. Athletes should find a steady pace on burpees to keep pushing the pace on rope climbs and avoid excess rest.

This will get grippy fast, so make sure athletes have chalk nearby and shake their forearms during rest.

Metcon

LIBERTY

Metcon (4 Rounds for time)

4 sets:

15 Up Downs

12 Jumping Pull-ups

-rest 1:1 between sets- (3:00 max rest)