BLK LBL Fitness Club – FITNESS / PERFORMANCE

Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Hip Halo + Banded 7s

-into-

10:00 AMRAP

10 Box Step Ups

10 Dumbbell Suitcase Deadlifts (each)

5 Single Arm Dumbbell Shoulder Press

1 Wall Walk

2. Workout Prep

2 sets

10ft Dumbbell Overhead Walking Lunge (L and R)

4 Alternating Single Dumbbell Step Ups

2 Strict Handstand Push Ups

10ft Handstand Walk

Workout

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes
Freedom (RX’d)

For time

200ft Dumbbell Overhead Walking Lunge (50/35)

50 Alternating Single Dumbbell Step Up (50/35) (24/20)

50 Strict Handstand Push Ups

200ft Handstand Walk

(KG Conv 22.5/15)

* Score is reps completed at the Open 10-minute time cap. But we’d like you to finish the workout, so put your overall time in your score comments.

Independence

For time

200ft Dumbbell Overhead Walking Lunge (35/25)

50 Alternating Single Dumbbell Step Ups (35/25)(20/16)

35 Strict Handstand Push Ups OR 50 Kipping Handstand Push Ups

100ft Handstand Walk OR 200ft Bear Crawl

(KG Conv 15/10)

Liberty

For time

200ft Single Dumbbell Walking Lunge (light)

50 Alternating Box Step Ups (20/16)

50 Bar Push Ups

200ft Bear Crawl

Target time: 13-15 minutes

Time cap: 18 minutes

Strength/Accessory

Turkish Get Up

5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Forearm Smash

1 Minute Calf & Big Toe Stretch

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.
Forearm Smash

Calf & Big Toe Stretch