BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Banded 7’s

-into-

3 sets:

30-sec single/double unders

5 updowns to seal pose

5 knees to elbows

5 ring rows

2. Workout Prep

1 set: (with a partner)

5 Synchro Toes to Bar

10 Double Unders (each)

5 Synchro Bar Facing Burpees

2 Strict Pull-ups (each)

Metcon

Metcon (3 Rounds for time)

Partner Throwdown Friday

3 sets:

15 Synchro Toes to Bar

60 Double Unders (each at the same time)

15 Synchro Bar Facing Burpees

60 Double Unders (each at the same time)

15 Strict Pull-ups (split)

-rest 3 minutes between sets-

Individual Option:

3 sets:

15 Toes to Bar

60 Double Unders

15 Bar Facing Burpees

60 Double Unders

10 Strict Pull-ups

-rest 3 minutes between sets-
TARGET SCORE

Target time each set: 3:45-4:30

Time cap each set: 5 minutes

STIMULUS and GOALS

The stimulus for today’s team workout is moderately high intensity with consistent to increasing set times. Athletes will be working together at a planned pace to maximize their potential for repeatable efforts across sets.

Remember, the first set through should be their slowest and at a “test” pace to feel out the movements and intensity.