SUNDAY
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:
50ft Walking Lunge
10 Single Arm Dumbbell Push Press (each)
10 Jumping Air Squats
2. Workout Prep
2 sets:
25ft DB Front Rack Walking Lunge (increase weight)
3 Handstand Push-ups
Metcon
FREEDOM (RX)
Metcon (3 Rounds for time)
3 sets
21-15-9
Handstand Push Ups
50ft Dumbbell Front Rack Walking Lunge (50s/35s) after each set of Handstand Push-ups*
-rest 1:1 between sets-
*SUB DB PUSH PRESS IF NEEDED (50s/35s)
# TARGET SCORE
* Target time each set: 3 – 3:30
* Time cap each set: 4 minutes
# STIMULUS and GOALS
* The stimulus for this one is moderately-high pacing. Athletes should stay with a pace that is repeatable across all 3 sets. They should be mindful of increasing shoulder fatigue with the volume of handstand push-ups. Push to stay moving and keep the rest short and sweet between movements
Metcon
LIBERTY
Metcon (3 Rounds for time)
3 sets
21-15-9
Dumbbell Push Press (light)
*50ft Walking Lunge after each set of DB Push Press*
rest 1:1 between sets
ACCESSORY WORK
4 Rounds
10 Elevated Heel Goblet Squat
10 Barbell Romanian Deadlift @ moderate weight – maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight
-Rest 3 min b/t round-