BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

6 min AMRAP:

5 Scap Pullups

10 Plate Toe Taps (each side)

2 Box Jump Overs (practice transition over the box)

5 Thrusters (empty bar build across)

2. Workout Prep

-With Partner-

1 set:

5 Chest to Bar (each)

4 Box Jumps (each)

3 Thrusters (each)

Metcon

Metcon (5 Rounds for time)

Partner Throwdown Friday!!

Every 5:00 (5 sets)

30 Chest to Bar

25 Box Jumps (30/24)

20 Thrusters (135/95)

*Split all reps as needed

Individual Option:

Every 5:00 (5 sets)

20 Chest to Bar

15 Box Jumps (30/24)

10 Thrusters (135/95)
TARGET SCORE

Target time each set: 2:45-3:30

Time cap each set: 4 minutes

STIMULUS and GOALS

The pacing should be a SPRINT!! Athletes will work together on all sets, splitting reps as needed to maintain efficiency. The goal should be to set the tone early and hang on through the next 4 with consistent to decreasing times.

The burn will set in after each round because the intensity will be high. Don’t slow down, and keep it fast and furious each set!