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BLK LBL Fitness Club – CrossFit®


1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warm up


3 sets:

5 1¼ Squats (empty bar)

5 Push Press (empty bar)

5 Scap Pull-ups

10 Alternating Box Step-ups

2. Strength Prep

Strength: Athletes will be working back and forth between tempo front squats and weighted pull-ups. Tempo for front squats is a 3 sec negative and 1 sec standing (contraction) portion. For weighted pull ups we will use 50% of the heavy single weight established during the test week. If athletes used a band during test week to complete a strict pull-up, they should move the band up 2-3 spots on the rig from test week height and perform strict reps.

3. Workout Prep

2 sets:

3 Pull-ups

3 Dumbbell Front Squats

4 Dumbbell Front Rack Walking Lunge Steps

3 Chest to Bar

3 Dumbbell Shoulder to Overhead

-build in weight-


Front Squat (5X3)

3 Tempo Front Squats x 5 sets @65% of 1RM

*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets *

Weighted Chin Up (5X5)

5 Strict Weighted Pull-ups x 5 sets @50% of 1RM

* Rest as needed between sets *


Metcon (Time)

30 Pull-ups

30 Dumbbell Front Squats (50s/35s)

100’ Dumbbell Front Rack Lunge (50s/35s)

30 Chest to Bar

30 Dumbbell Shoulder to Overhead (50s/35s)

100’ Dumbbell Front Rack Lunge (50s/35s)

Target time: 9-11 minutes

Time cap: 15 minutes


The stimulus for today’s chipper is a moderate, steady grind. Legs and shoulder endurance will be put to the test here. Athletes should look to stay consistent on the gymnastics with little rest between sets and push for near unbroken sets on the dumbbell movements.

Breathe through the motion, and don’t pump the body up by going all out on the dumbbells. Smooth and steady will pay off in the long run.