Thursday
BLK LBL Fitness Club – CrossFit®
Warm-up
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warm-Up
10 Banded Side Step R/L
10 Banded Monster Walks F/B
10 Banded Glute Bridges
10 Banded Glute Bridge Right Leg
10 Banded Glute Bridge Left Leg
10 Banded Air Squats
-into-
8 min AMRAP
30 sec row (easy pace)
10 yd sled push (empty – build across)
10 yd sled pull (empty – build across)
5 Double Dumbbell Strict Press (light weight)
* If sleds are unavailable perform either a light shuttle run or 10 Alternating Box Step Ups
**2. Workout Prep**
Both Partners complete
5/4 cal row
10 yd Sled Push (moderate weight)
10 yd Sled Pull (moderate weight)
5 Double Dumbbell Shoulder to Overhead (light)
Metcon
Metcon (Time)
Teams of 2
4 sets (each)
20/15 cal row
15 yd Sled Push (3-45’s/2-45’s)
15 yd Sled Pull (3-45’s/2-45’s)
15 Double Dumbbell Shoulder to Overhead (50’s/35’s)
– You Go, I Go –
Individual Option
4 sets
20/15 cal row
15 yd Sled Push (3-45’s/2-45’s)
15 yd Sled Pull (3-45’s/2-45’s)
15 Double Dumbbell Shoulder to Overhead (50’s/35’s)
– rest 1:1 between sets –
TARGET SCORE
* Target time: 18-20 minutes
* Time cap: 24 minutes
* Stimulus is moderate pacing across rounds. Athletes will perform this work with a partner “You Go – I Go” style. Goal should be similar times across rounds or slightly faster scores each round. Aerobic fatigue from row/sled will make breathing difficult when moving into the shoulder to overhead.
* If sleds are unavailable substitute either 20 Dumbbell Step Ups (24/20), 12/8 Cal Bike, 150m Shuttle Run, or 25 Jumping Air Squats.
Skill
Pistol Progression Week 3
Cool Down
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)