BLK LBL Fitness Club – FITNESS / PERFORMANCE
Performance
Turkish Get Up
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
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
(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.
Scale
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
Fitness (No Measure)
AMRAP 20 Minutes
45/30 Cal Ski
200ft Double Dumbbell (or Kettlebell) Farmer’s Carry (2×70/50)
10 Shoulder Press (115/80)
-rest as needed-
2-3 sets
30 Banded Bicep Curls (light/moderate)
Rest :30
30 Overhead Banded Tricep Ext (light/moderate)
Rest :30
15 Banded Tricep Push Down (moderate)
Rest :30
15 Dumbbell Hammer Curls (moderate)
Rest 1:00