BLK LBL Fitness Club – CrossFit®

Warm-up

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

Banded 7’s

7 Pull aparts neutral grip

7 Pull aparts pronated

7 Pull aparts supinated

7 Pull aparts diagonal R

7 Pull aparts diagonal L)

7 Pull apart behind head

7 Banded pass throughs

– into –

3 sets

100m Run (easy)

10 Alternating V-Ups

5 Shoulder Press + 3 Push Press (empty Bar)

**2. Workout Prep**

3 sets

100m Run (workout Pace)

3 GHD’s (Parallel) + 2 Full GHD’s

3 Shoulder to Overhead (build up in weight)

– rest 30 seconds between sets –

Metcon

Metcon (Time)

400m Run (OR 500m Row)

35 GHD Sit Ups (OR 50 V-Ups)

10 Shoulder to Overhead (155/105)

400m Run (OR 500m Row)

28 GHD Sit Ups (OR 40 V-Ups)

10 Shoulder to Overhead (155/105)

400m Run (OR 500m Row)

21 GHD Sit Ups (OR 30 V-Ups)

10 Shoulder to Overhead (155/105)

400m Run (OR 500m Row)

14 GHD Sit Ups (OR 20 V-Ups)

10 Shoulder to Overhead (155/105)

400m Run (OR 500m Row)

7 GHD Sit Ups (OR 10 V-Ups)

10 Shoulder to Overhead (155/105)
TARGET SCORE

Target time: 16-18 minutes

Time cap: 22 minutes

STIMULUS and GOALS

Stimulus is moderate intensity with steady pacing across rounds. Athlete should be prepared to move constantly for the entirety of the workout with planned rest between movements.

Long grind on this workout! The body is going to get hit from all different angles today.

Accessory Work

3X10 Barbell Curls

3X10 Standing Tricep DB French Press

3X10 DB Spider Curls

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