BLK LBL Fitness Club – CROSSFIT

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

3 sets:

1 min row (easy pace)

30-sec single/double unders

5 deadbugs (each side)

10 Double Dumbbell Front Squats (light)

2. Workout Prep

2 sets: (with partner)

100m Row (each)

10 Double Unders (each)

5 Synchro Dumbbell Front Squats

Metcon

FREEDOM (RX)

Metcon (Time)

Partner Throwdown Friday

1000/850m row (split)

100 double unders (each, at the same time)

50 Synchro Dumbbell Front Squats (50s/35s)

100 double unders (each, at the same time)

1000/850m row (split)

Individual Option:

500/450m row

100 double unders

50 Dumbbell Front Squats (50s/35s)

100 double unders

500/450m row
TARGET SCORE

Target time: 14-16 minutes

Time cap: 20 minutes

STIMULUS and GOALS

The pacing should be a challenge for both athletes.! Partner style where will work together on the row, chipping away at double unders and pushing through heavy leg fatigue on the squats. The goal should be to establish a planned pace before the start, set the tone early, and hang on as we climb down and back up.

Always have a backup and ensure athletes practice transitioning in and out of the rower.

Metcon

LIBERTY

Metcon (Time)

800/700m row (split)

100 single unders (each, at the same time)

50 Synchro Dumbbell Front Squats (50s/35s)

100 single unders (each, at the same time)

800/700m row (split)