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BLK LBL Fitness Club – CrossFit®


Back Rack Lunge (Double Progression Week 8 “DELOAD”)

*This is our LAST WEEK before starting a NEW CYCLE

5 Reps on EACH leg

superset with;

10-15 Weighted Hanging Knee Raises

Rest 2min. Repeat For 3 Total Sets.

Set 1: Lunges: 40% of heaviest

Set 2: Lunges: 50% of heaviest

Set 3: Lunges: 60% of heaviest
*Those percentages are going off of the heaviest set you completed this month. The lateral lunges should be around the same %, but based off effort.


Metcon (Time)

15min. to get as far as possible…

1 Deadlift (225/155lbs.)

1 Round of “Cindy”

2 Deadlift (225/155lbs.)

1 Round of “Cindy”

3 Deadlift (225/155lbs.)

1 Round of “Cindy”

… Workout ends at 10 Deadlifts and 1 last round of “Cindy”
Many of you should finish this!

“Cindy” is:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Advanced Men: 315lbs.

Advanced Women: 205lbs.