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)