BLK LBL Fitness Club – CrossFit®

Warm-up

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

3:00 Jump Rope

-into-

2:00 Run

-into-

3 sets (10 minutes)

10 Ring Rows

30ft empty sled Walk

20 Alternating V-Ups

**2. Workout Prep**

Take some time to have athletes practice rope climbs. Even if they don’t plan to perform them in the workout, it would still be beneficial to get some time in.

– into –

3 sets

30ft Sled Push (work up to weight)

1 Rope Climb (half way/1-2 pulls)

Metcon

Metcon (Time)

10 rounds

100’ Sled Push (2×45/1×45) (Or 100′ Lunge Walk)

2 Rope climbs (Or 12 Inverted Ring Rows)
TARGET SCORE

Target time: 15-17 minutes

Time cap: 24 minutes

STIMULUS and GOALS

GRIND! Athletes are only going to be able to move so fast on this workout given the movements so just keep your head down and keep chugging along.

MUSCULAR ENDURANCE! Be prepared for those legs to get burning and affect the rope climbs a little more than they might anticipate. Heart rate can be kept under control with smart pacing and not coming out of the gate like a race horse.

Accessory Work

4 Rounds

10 Barbell Strict Press @ 50-60% of 1rm or heavy single

7 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight

10 Standing DB Lateral Raise @ light/moderate weight

15 GHD Hip Raise

30yd DB Walking Lunge @ moderate weight