BLK LBL Fitness Club – CrossFit®

Warm-up

50′ Banded Side Steps

50′ Monster Walks

10 Banded Glute Bridges

10 Banded Single Leg Glute Bridge Right

10 Band Single Leg Glute Brdge Left

-into-

3 sets (10:00 cap)

10 Box Step Ups

10 Dumbbell Suitcase Deadlifts (each)

5 Single Arm Dumbbell Shoulder Press

1 Wall Walk

**2. Strength Prep**

Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension.

**3. Workout Prep** (Perform right before workout)

1 set

10′ Dumbbell Overhead Walking Lunge (L and R)

4 Alternating Single Dumbbell Step Ups

2 Strict Handstand Push Ups

10′ Handstand Walk

Weightlifting

Deadlift (5X5)

5 Deadlifts x 5 sets @65% of 1RM

* Complete a set on the 2 minutes *

Metcon

Metcon (Time)

19.3

For time

200′ Dumbbell Overhead Walking Lunge (50/35)

50 Alternating Single Dumbbell Step-up (50/35)(24/20)

50 Strict Handstand Push-ups

200′ Handstand Walk
Target time: 12-14 minutes

Time cap: 15 minutes

Scaling Options

*Sub 200′ Bear Crawl if you cannot Handstand Walk.

*Sub DB Strict Press for HSPU.

*Original 19.3 Time Cap is 10:00. Put score at 10:00 in notes.