Thursday
BLK LBL Fitness Club – CrossFit®
Warm-up
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
Tabata (4 sets each)
Row (100-70m)
Wall Ball Thruster (6-10 Reps)
Ring Row (6-10 Reps)
* 1 set = 20 seconds on/10 seonds rest *
**2. Workout Prep**
2 sets:
5/4 Calorie Row
5 Wall Balls
5 Pull-Ups
* 2nd set perform 3-5 Chest to Bar
Metcon
Metcon (5 Rounds for time)
Teams of 2
5 sets each:
12/10 Calorie Row
10 Wall Balls (30/20)
10 Chest to Bar Pull Ups
10 Wall Balls (30/20)
12/10 Calorie Row
-rest 1:1 between sets-
TARGET SCORE
Target time each set: 2:30-3:15 minutes
Time cap each set: 3:30
STIMULUS and GOALS
Stimulus is moderate to moderately high intensity throughout the 5 sets. Athletes are trying to establish a pace early on and see if they can hang on through 4 sets, to sell out on the 5th set.
First set should be a little conservative (dip the toes in), and after they finish, they should know whether to increase the intensity or adjust it to survive.
Individuals will just rest 1:1 after each set.