Friday
BLK LBL Fitness Club – CrossFit®
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s
-into-
3 sets:
30-sec single/double unders
5 updowns to seal pose
5 knees to elbows
5 ring rows
2. Workout Prep
1 set: (with a partner)
5 Synchro Toes to Bar
10 Double Unders (each)
5 Synchro Bar Facing Burpees
2 Strict Pull-ups (each)
Metcon
Metcon (3 Rounds for time)
Partner Throwdown Friday
3 sets:
15 Synchro Toes to Bar
60 Double Unders (each at the same time)
15 Synchro Bar Facing Burpees
60 Double Unders (each at the same time)
15 Strict Pull-ups (split)
-rest 3 minutes between sets-
Individual Option:
3 sets:
15 Toes to Bar
60 Double Unders
15 Bar Facing Burpees
60 Double Unders
10 Strict Pull-ups
-rest 3 minutes between sets-
TARGET SCORE
Target time each set: 3:45-4:30
Time cap each set: 5 minutes
STIMULUS and GOALS
The stimulus for today’s team workout is moderately high intensity with consistent to increasing set times. Athletes will be working together at a planned pace to maximize their potential for repeatable efforts across sets.
Remember, the first set through should be their slowest and at a “test” pace to feel out the movements and intensity.