BLK LBL Fitness Club – FITNESS / PERFORMANCE

Performance

Power Clean + Push Jerk

Every 2:00 (6 sets)

3 Power Cleans + 3 Push Jerks (moderate-heavy)

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
(RX’d)

12:00 AMRAP

150 Wall Balls (20/14)

90 Double Unders

30 Muscle Ups

– Repeat from Jan 27, 2023

(Scale)

12:00 AMRAP

100 Wall Ball Thrusters (light)

100 Single Unders

10 Burpee Pull Ups

Target number of Reps: 250+

Minimum number of reps before scaling: 240

Cooldown/Mobility

Mobility (No Measure)

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

1 Minute Band Tricep Stretch

1 Minute Band Biceps Stretch

2x 10 Down Dog

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.
Band Tricep Stretch

Band Biceps Stretch

Down Dog

Fitness

Use WOD 1 to ramp up your intensity each round. Rest 5:00 minutes after first workout and ATTACK WOD 2!

WOD 1 (No Measure)

3 Rounds

8 Hand Release Push-ups

5 Cal Row

3 Inchworm

10 yd Double Kettlebell Front rack carry

WOD 2 (AMRAP – Rounds and Reps)

Score Rounds and Reps

15:00 Amrap

12 Ring Rows

12 Alternating Knees to Elbows

50 yd Overhead Kettlebell Carry

Accessory (No Measure)

1:00 (each)

Lacrosse Ball on your palm

Lacrosse Ball on Pec

Lacrosse Ball on Shoulder