BLK LBL Fitness Club – CrossFit®

Warm-up

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

Hip Halo Warmup

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-

3 sets

2 Zombie Climbs or 5 Strict Pull Ups

4 Dumbbell Box Step-Ups (light weight)

4 Dumbbell Bench Press

4 Dumbbell Suitcase Deadlift (each side)

**2. Strength Prep**

Today strength will be before the workout, due to increase in weight. Cue athletes to breathe in at the top of the rep and breathe out when pressing the bar. Shoulders should be loaded back against bench and feet should stay in the same position during the entirety of the set. Athletes should have a spotter.

**3. Workout Prep**

1 set

1 rope climb

2 Dumbbell Box Step Ups

2 Burpee Box Jump Over

2 Double Dumbbell Deadlift

Weightlifting

Bench Press (5X5)

5 Bench Press x 5 sets @75% of 1RM

* Complete a set on the 2 minutes *

Metcon

Metcon (Time)

1 Rope Climb (OR 5 Strict Pull Ups)

4 Dumbbell Box Step-ups (50’s/35’s)

6 Burpee Box Jump Overs (20)

8 Double Dumbbell Deadlifts (50s/35s)

-straight into-

2 Rope Climbs (OR 10 Strict Pull Ups)

8 Dumbbell Box Step-ups (50’s/35’s)

12 Burpee Box Jump Overs (20)

16 Double Dumbbell Deadlifts (50s/35s)

-straight into-

4 Rope Climbs (OR 20 Strict Pull-Ups)

16 Dumbbell Box Step-ups (50’s/35’s)

24 Burpee Box Jump Overs (20)

32 Double Dumbbell Deadlifts (50s/35s)
TARGET SCORE

Target time: 10-12 minutes

Time cap: 16 minutes

Stimulus is moderate pacing and should be adjusted as workout progress to take ascending rep scheme into consideration. Athletes should be aware that the “halfway” point in this workout is during the round with the 4 Rope Climbs and should pace accordingly

Cool Down

1 min couch stretch (each side)

1 min quad smash (each side)

2 min foam roll all of lower body