BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

2 sets:

1:00 Ski

1:00 Bike

1:00 Row

– rest 15 seconds between –

-into-

3 rounds

5 Alternating Dumbbell Bench Press (build across rounds)

10ft Sled Push build across rounds)

2. Workout Prep

1 set:

5 Dumbbell Bench Press (at workout weight)

10ft Sled Push (at workout weight)

Metcon

Metcon (Time)

10 rounds

10 Dumbbell Bench Press (50s/35s) (Or Bench Press 135/95)

50ft Sled Push (3×45/2×45) (OR 15 Jumping Air Squats OR 50ft bodyweight lunge)
TARGET SCORE

Target time: 12-14 minutes

Time cap: 16 minutes

STIMULUS and GOALS

The stimulus for this one is moderate pacing throughout rounds. Athletes should stay with a pace that is repeatable across all 10 rounds. They should be mindful of dumbbell and sled weight to allow continuous movement while only looking to rest between movements.

If you are substituting a regular bench press, please make sure the weight is comfortable, and a spotter is nearby.

Accessory Work

3-4 Rounds

10 Body Row on Racked Barbell

15 Tricep Dips

15 Ring Curls

10 Single Arm KB Situp Left

10 Single Arm KB Situp Right

10 Pulse Ups

10 Landmine Windmills (each side)

60 sec plank

-Rest 2 min b/t round-