BLK LBL Fitness Club – CrossFit®

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

10 Banded Lateral Side Steps

10 Monster Steps Forward and Backwards

10 Glute Bridges

10 Glute Bridge Left Leg

10 Glute Bridge Right Leg

-into-

3 sets

5 Back Squats (empty bar- build across sets)

5 Stepback Lunges (each side)

5 Ring Rows

5 Pushups

3 Box Step-ups (each side)

**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 coming out of the bottom of the squat. Athletes should only need 2-3 sets to be at their working weight prior to warm up.

**3. Workout Prep**

1 set

10′ Dumbbell Front Rack Walking Lunge

2 Strict Pull Ups

2 Box Jumps

2 Strict Handstand Push Ups

Weightlifting

Back Squat (5X5)

5 Back Squat x 5 sets @70% of 1RM

* Complete a set on the 2 minutes *

* Complete all 5 sets at 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

25′ Dumbbell Front Rack Lunge (2×50/35)

5 Strict Pull-ups

5 Box Jumps (24/20)

5 Strict Handstand Push-ups
TARGET SCORE

Target number of Rounds: 6+ Rounds

Minimum number of Rounds before scaling: 4.5 Rounds

*Every 5ft counts as 1 Rep on Lunges