Friday
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!