Monday
BLK LBL Fitness Club – CrossFit®
Warm-up
**1. Movement Prep/Activation and Increasing Heart Rate**
10 Banded Lateral Side Steps
10 Monster Steps Forward and Backwards
10 Glute Bridges
10 Glute Bridge Left Leg
10 Glute Bridge Right Leg
-into-
3 sets
5 Back Squats (empty bar- build across sets)
5 Stepback Lunges (each side)
5 Ring Rows
5 Pushups
3 Box Step-ups (each side)
**2. Strength Prep**
Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when coming out of the bottom of the squat. Athletes should only need 2-3 sets to be at their working weight prior to warm up.
**3. Workout Prep**
1 set
10′ Dumbbell Front Rack Walking Lunge
2 Strict Pull Ups
2 Box Jumps
2 Strict Handstand Push Ups
Weightlifting
Back Squat (5X5)
5 Back Squat x 5 sets @70% of 1RM
* Complete a set on the 2 minutes *
* Complete all 5 sets at 70%
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
25′ Dumbbell Front Rack Lunge (2×50/35)
5 Strict Pull-ups
5 Box Jumps (24/20)
5 Strict Handstand Push-ups
TARGET SCORE
Target number of Rounds: 6+ Rounds
Minimum number of Rounds before scaling: 4.5 Rounds
*Every 5ft counts as 1 Rep on Lunges