BLK LBL Fitness Club – FITNESS / PERFORMANCE

CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 15 minutes of:

3 lateral burpees over the dumbbell*

3 dumbbell hang clean-to-overheads*

30-foot walking lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

F: 35-lb (15-kg) dumbbell

M: 50-lb (22.5-kg) dumbbell
To learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Couch Stretch

2x 10 Foam Roll Up Wall

1 Minute Forearm Smash

Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Couch Stretch

Foam Roll Up Wall

Forearm Smash

Workout Option 1: Boromir (NOT OPEN WORKOUT) (3 Rounds for reps)

(RX’d)

5:00 AMRAP

10 Power Cleans (95/65)

10 Hand Release Push Ups

15 Air Squats

—rest 2:00—

5:00 AMRAP

6 Power Cleans (135/95)

10 Hand Release Push Ups

15 Air Squats

—rest 2:00—

5:00 AMRAP

2 Power Cleans (185/125)

10 Hand Release Push Ups

15 Air Squats

(Scale)

3 sets

5:00 AMRAP

6 Dumbbell Power Cleans (light)

8 Bar Push Ups

10 Air Squats

—rest 2:00 between sets—

Target number of rounds each set: 3+ rounds

Minimum number of rounds before scaling: 2.5 rounds

Fitness (Partner) (Time)

3 rounds each

Partner 1 completes a full round before switching to Partner 2 (“I-go-you-go”)

12/10 cal Air Bike

10 Sandbag/Dball squats

200m Row

100ft Sandbag/Dball carry

200m Ski

10 Sandbag/Dball cleans

Accessory (Weight)

Accumulate 3:00 of a Single Kettlebell/Dumbbell Front Rack Hold Wall-Sit at a challenging weight.

-rest as needed between breaks-

* Athletes can partner up and perform a 6:00 hold, switching as desired. Try to even out total hold times between athletes.

* Scale weight or to a standing position.

* Score is the total weight held
Single Arm Kettlebell Front Rack Hold Wall Sit