BLK LBL Fitness Club – CrossFit®

Warm-up

Warm-up (No Measure)

3:00 Cardio Choice

(1:00 easy into 1:30 moderate intensity then push hard for the final :30)

into…

AMRAP x 4 MINUTES

8 Alt. Elbow Punches w/ Barbell

8 Front Rack Reverse Lunges

8 Scap Push-Ups (:01 Pause at top & bottom)

8 Jumping Air Squats w/ Slow Descent

*From here, have the athletes line up or move the bars into the racks and begin your teaching and demonstration of the Front Squat.

Strength

Front Squat (5×5)

5×5

Front Squat*

*Keep loading moderate.

(Score is Weight)

Virtual Crossfit Strength

Metcon (No Measure)

5 Sets:

10 Slow DB Front Squats

1:00 Glute Bridge Hold

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES

12/10 Cal Cardio or 200m Run

8 Front Rack Lunges (95/65)|(65/45) or DBs

8 Hand Release Push-Ups

-Rest 2:00-

AMRAP x 6 MINUTES

12/10 Cal Cardio or 200m Run

8 Front Rack Lunges (95/65)|(65/45) or DBs

8 Hand Release Push-Ups

(Score is Rounds + Reps)