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-

6 min AMRAP

10 Heel Toe Rocks

30 sec single/double unders

3 Inch Worms

2 Sandbag Cleans to Waist Height (light weight – focus on transition)

**2. Workout Prep**

2 sets

10 Double Unders

1 Wall Walk (half way)(set 2, full rep)

25ft Sandbag Carry

Metcon

Metcon (Distance)

10 Rounds

2 min AMRAP

40 Double Unders

3 Wall Walks

Max Distance Sand Bag Carry (150/100)

-Rest 1:00 min between rounds-
TARGET SCORE

Target Distance each set: 75ft +

Minimum Distance before scaling: 50ft

Stimulus is high intensity across rounds. Athletes should aim to complete Double Unders/Wall Walks within 1:00-1:15. If athletes are unable to complete this portion by the 1:15 mark, have them modify the number of Double Unders and Wall Walks until time frame can be met.

Skill

Pistol Progression Week 4

Advance:

Every min (5:00)

8-10 Pistols (Really advanced athletes hold kettlebell/dumbbell)

Intermediate:

Every min (5:00)

6-8 Pistols with Band

Beginner:

Every min (5:00)

6-8 Pistols to a Box

Cool Down

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back