BLK LBL Fitness Club – CrossFit®

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

Hip Halo Warmup

-into-

3 sets

30-sec bike (build in pace)

5 GHDs to parallel (focus on leg extension)

3 Front Squats (empty bar – build across)

3 Overhead Squats (empty bar – build across)

**2. Workout Prep**

Take 5-8 minutes to set up lanes and have athletes practice transitions on GHDs and Bike while working up to their workout weight for Overhead/Front Squats.

Metcon

Metcon (Time)

Partner Throwdown Friday

40/32 Calorie Echo Bike

50 Front Squats (155/105)

40/32 Calorie Echo Bike

100 GHD Sit Ups or 100 V-Ups

40/32 Calorie Echo Bike

50 Overhead Squats (115/80)

40/32 Calorie Echo Bike

Individual Option

20/16 Calorie Echo Bike

25 Front Squats (155/105)

20/16 Calorie Echo Bike

50 GHD or 50 V-Ups

20/16 Calorie Echo Bike

25 Overhead Squats (115/80)

20/16 Calorie Echo Bike

*Sub 50/40 Cal Row if needed

*Advanced athletes 50/40 Cal Echo Bike
TARGET SCORE

Target time: Sub 25 minutes

Time cap: 30 minutes

STIMULUS and GOALS

Let’s start the tires and light the fires here. Partners need to approach this workout aggressively with a strategy that allows both to sustain a high output. Be smart and know when to switch.

Anytime there’s multiple Assault/Echo bikes and squats then you know your legs are in for a good time. Push the sets but not to the point of failure or losing intensity.