BLK LBL Fitness Club – CrossFit®

Warm-up

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

Hip Halo Warmup

-into-

3 sets (6-8 minutes)

30-sec easy row

5 Stepback lunges (each side)

3 Sandbags to Shoulder (each side – lightweight – focus on the hip drive)

**2. Workout Prep**

2 sets

5/4 Calorie Bike (workout pace)

5 Kettlebell Swings

10ft Kettlebell Walking Lunge

– rest 30 seconds between sets –

Metcon

Metcon (Time)

10 rounds:

250/200m Row

50ft walking lunge

3 Sandbag Cleans (150/100) or 3 Power Cleans (185/125)
TARGET SCORE

Target time: 20-22 minutes

Time cap: 25 minutes

STIMULUS and GOALS

Stimulus is moderate effort across entirety of workout. Athletes should find a comfortable pace and settle in for all 10 rounds. Give athletes the goal of trying to complete a round every 2-2:15 pace to finish within the target time.

Not a lot of thinking in this workout, just move and try to hold on for the rode.

Accessory Work

* Pick an option below

Freedom:

5 sets

1-minute Dead Hang (Pull Up Bar)

1-minute Plank (elbows)

Independence:

5 sets

30-45 seconds Dead Hang (Pull Up Bar)

30-45 seconds Plank (elbows)

Liberty:

5 sets

30 second Farmer Carry Hold

30 second Knee Plank (elbows)

* Try to rotate stations within 10-20 seconds and rest no longer than 1 minute between sets * *