BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

Hip Halo Warmup (A way to save time is to complete the Hip Halo warm-Up between the Crossover Or Banded 7’s warm-up.)

-into-

3 sets

10 ring rows

5 Back Squats (empty bar)

2. Workout Prep

3 sets:

2 Back Squats (work up in weight)

3 Pull-ups (set 1)

3 Chest to Bar (set 2)

2 Bar Muscle Ups (set 3)

Metcon

Metcon (3 Rounds for time)

0:00-4:00

30 Pull-ups

30 Back Squats (135/95)

-rest 2:00 –

6:00-10:00

20 Chest to Bar Pull-ups

20 Back Squats (185/125)

– rest 2:00 –

12:00-16:00

10 Bar Muscle Ups

10 Back Squats (225/155)

Back Squat: Weight ranges for reps. 30 Reps (50-60%), 20 reps (65-70%), 10 reps (75%+)
TARGET SCORE

Target Time each set: sub 3 minutes

Time Cap each set: 3:45 minutes

STIMULUS and GOALS

The stimulus for the workout today is moderate-high intensity while testing gymnastic and leg endurance. Athletes will be put through the gauntlet with this one on keeping big sets with gymnastics and grinding out reps on the squats. This will be tough, so ensure the proper scales are made so athletes finish within the time frame.

Scaled Option*

0:00-4:00

30 Ring Rows

30 Dumbbell Squats (light)

rest 2:00

6:00-10:00

20 Jumping Pull-ups

20 Dumbbell Squats (moderate)

rest 2:00

12:00-16:00

10 Burpee Pull-ups

10 Dumbbell Squats (mod/heavy)