Friday
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.