BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance

Turkish Get Up

5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes
(RX’d)

For time

200ft Dumbbell Overhead Walking Lunge (50/35)

50 Alternating Single Dumbbell Step Up (50/35) (24/20)

50 Strict Handstand Push Ups

200ft Handstand Walk

(KG Conv 22.5/15)

* Score is reps completed at the Open 10-minute time cap. But we’d like you to finish the workout, so put your overall time in your score comments.

Scale

For time

200ft Single Dumbbell Walking Lunge (light)

50 Alternating Box Step Ups (20/16)

50 Bar Push Ups

200ft Bear Crawl

Target time: 13-15 minutes

Time cap: 18 minutes

Fitness (No Measure)

AMRAP 20 Minutes

45/30 Cal Ski

200ft Double Dumbbell (or Kettlebell) Farmer’s Carry (2×70/50)

10 Shoulder Press (115/80)

-rest as needed-

2-3 sets

30 Banded Bicep Curls (light/moderate)

Rest :30

30 Overhead Banded Tricep Ext (light/moderate)

Rest :30

15 Banded Tricep Push Down (moderate)

Rest :30

15 Dumbbell Hammer Curls (moderate)

Rest 1:00