Friday
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)