Friday
BLK LBL Fitness Club – CrossFit®
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s Warm up
-into-
Hip Halo Warmup
-into-
3 sets:
5 Back Squats (empty bar)
5 Shoulder Press (empty bar)
5 Box Jumps (low box)
5 Inchworms
2. Workout Prep
3 sets:
With partner
5 Back Squats (each/build in weight)
2 Box Jump Overs (each/build in height)
2 Strict Handstand Push-ups
Metcon
Metcon (Time)
Partner Throwdown Friday:
60 Back Squats (135/95)
50 Box Jump Overs (24/20)
40 Strict Handstand Push-ups
50 Box Jump Overs (24/20)
60 Back Squats (135/95)
-Split reps as needed-
Individual Option:
30 Back Squats (135/95)
25 Box Jump Overs (24/20)
20 Strict Handstand Push-ups
25 Box Jump Overs (24/20)
30 Back Squats (135/95)
TARGET SCORE
Target time: 14-16 minutes
Time cap: 22 minutes
STIMULUS and GOALS
The stimulus for today’s workout is STEADY! Athletes should pace on the first half into a “hard push” through the second half. We want to be nice and smooth through these movements. Reps should be split up in any fashion that allows athletes to maintain a moderately-high intensity throughout.
The shoulders will be burning and legs on fire, so staying poised and smooth will be key.