BLK LBL Fitness Club – CrossFit®

Today’s Programming

Closing out this cycle with a Max Front Squat and our heaviest set of Hip Thrusts for 6-8 reps possible! After all the 20 reps we have been doing, this front squat should be feeling strong so I am excited to see the numbers! Remember… Below is 3 “Working Sets.” That means you will have a few “Warm-Up” sets before you start to actually count those 3 sets. Close out the week strong everyone!

Weightlifting

3 Supersets:

1 Front Squat (90+% effort on all sets)

6-8 Barbell Hip Thrust (90+% effort on all sets)

Rest 2-3min. Between Sets.

*Put Scores Below

*Try not to transition more than 20-30sec. between movements

*Shooting for 5% more on the hip thrusts than last week

Front Squat (3X1)

Barbell Hip Thrust (3X8)

Metcon

Metcon (Time)

3 Rounds For Time:

25 Wall Balls (20/14lb.)

20 Sit-Ups

Immediately into;

3 Rounds For Time:

20 DB Lunges (50/35lbs.)

15 Toes-To-Bar

Immediately into;

3 Rounds For Time:

15 Air Squats

10 DB Russian Twists (50/35lb.)
Super fun leg or core BLASTER!

On the DB lunges, left + right = 2 reps.

On the Russian Twists, left + right = 1 rep. And yes, I want you using the heavy weight so that the 10 reps is hard! Also, make sure the dumbbell TOUCHES THE GROUND for every rep!