BLK LBL Fitness Club – CrossFit®

Warm-up

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

10 min AMRAP

30 sec Row

3 world’s greatest stretch (each side)

3 Down Dog/Seal Pose Transitions

5 Iron Cross (each side)

5 Scorpions (each side)

**2. Workout Prep**

30 Sec Row (Slow/Moderate Pace)

30 Sec Row (Easy Pace)

20 Sec Row (Moderate/Fast Pace)

20 Sec Row (Easy Pace)

10 Sec Row (Sprint)

10 Sec Row (Easy Pace)

Metcon

if rowers are full, then perform a 5k run.

5k Row (Time)

Max Effort 5k Row
TARGET SCORE

Target time: 20-22 minutes

Time cap: 30 minutes

STIMULUS and GOALS

Stimulus is low to moderate pacing across the total distance. This workout is a great test in building mental toughness where athletes will need to focus on settling in early on with a slower then normal pace and save the push until the final 300m.

Turn on a great movie or crack the jams up cause athletes will need it for this one. Don’t let them talk you out of it and say they want something else cause everyone needs to have done this at least once in their fitness life.

5k Run (Time)

Max Effort 5k Run
TARGET SCORE

Target time: 20-22 minutes

Time cap: 30 minutes

Accessory Work

Freedom:

5 sets

30 second Single Arm Dumbbell Overhead Walk (each arm)

1-minute Plank (elbows)

Independence:

5 sets

20-30 Single Arm Dumbbell Overhead Walk (each arm)

30-45 Second Plank (elbows)

Liberty:

5 sets

30 second Waiter Hold Walk

30-45 Second Plank from the knees (elbows)

* Choose a Dumbbell you can comfortably keep locked out (arm extended) for the time is given. This is harder than it looks. Try and rest no more than 30 seconds between movements *