BLK LBL Fitness Club – FITNESS / PERFORMANCE

CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time)

For time:

5 wall walks

50-calorie row

5 wall walks

25 deadlifts

5 wall walks

25 cleans

5 wall walks

25 snatches

5 wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch

M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 RX’d: (Ages 16-54) click here

CrossFit Games Open 25.3 Masters 55+ (Time)

For time:

5 scaled wall walks

50-calorie row

5 scaled wall walks

25 deadlifts

5 scaled wall walks

25 cleans

5 scaled wall walks

25 snatches

5 scaled wall walks

50-calorie row

Time Cap: 20 Minutes*

F: 125-lb (56-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch

M: 185-lb (83-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch

*Rep count should be recorded in the comment box
To learn more about CrossFit Games Open 25.3 Masters 55+ click here

Cooldown/Mobility

Mobility (No Measure)

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

2 Minute Calf & Big Toe Stretch

2 Minute Quadruped Forearm 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.
Calf & Big Toe Stretch

Quardruped Forearm Stretch

Fitness (Calories)

30:00 AMRAP

Max Calorie Machine (their choice)

*Switch as needed

Seated Dumbbell Shoulder Press (Checkmark)

4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets