BLK LBL Fitness Club – CrossFit®

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

Banded 7’s

7 Pull aparts neutral grip

7 Pull aparts pronated

7 Pull aparts supinated

7 Pull aparts diagonal R

7 Pull aparts diagonal L)

7 Pull apart behind head

7 Banded pass throughs

-into-

Hip Halo Warmup

10 Banded Side Step R/L

10 Banded Monster Walks F/B

10 Banded Glute Bridges

10 Banded Glute Bridge Right Leg

10 Banded Glute Bridge Left Leg

10 Banded Air Squats

-into-

5 min AMRAP

30-sec Echo bike

3 Thrusters (empty bar – build across)(from the rig)

6 Kip Swings

9 Sit-Ups

**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

3 Thrusters

3 Toes to Bar

15 Second Echo Bike (workout pace)

Weightlifting

Back Squat (5X5)

5 Back Squat x 5 sets @75% of 1RM

* Complete a set on the 2 minutes *

Metcon

Metcon (Time)

21-15-9

Thrusters (115/80)

Toes to Bar

16-12-8

Calorie Echo Bike

(Womens Calories: 14-10-6)
TARGET SCORE

Target time: 8-10 minutes

Time cap: 14 minutes

Stimulus is moderate intensity across workout. Athletes should not approach this workout with a Fran-mind mentality just because of the similarity of rep scheme. Strategic sets that will take the increased barbell weight and higher-skill gymnastics into consideration will serve athletes well to stay steady through the entire workout.

Cool Down

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)