BLK LBL Fitness Club – CrossFit®

Warm-up

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

Crossover Symmetry or Banded 7’s

– into –

3 sets

1:00 Echo Bike (easy-moderate)

3 Inch Worms

10 Alternating Box Step Ups

10 Dumbbell Goblet Squats

**2. Workout Prep**

1 set With Partner (1:1)

1 Wall Walk (Each)

10m Front Rack Walking Lunge (each)

5/4 Calorie Echo Bike (each)

1 Wall Walk (each)

5 Dumbbell Front Squats (each)

Metcon

Metcon (Time)

Teams of 2

10 Wall Walks

6x50ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s) (3 each)

10 Wall Walks

80/65 Calorie Echo Bike

10 Wall Walks

100 Double Dumbbell Squats (50’s/35’s)

10 Wall Walks

* Entire section of 50ft must be completed before switching with partner *

Individual Option

4 Wall Walks

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

4 Wall Walks

32/24 Calorie Echo Bike

4 Wall Walks

40 Double Dumbbell Squats (50’s/35’s)

4 Wall Walks
TARGET SCORE

* Target time: 18-20 minutes

* Time cap: 25 minutes

* Stimulus is moderate to moderate/high intensity. Athletes will work off all reps between partners and split as needed. The only exception is the front rack lunge where athletes must complete an entire 50ft section before switching with their partner. Stimulus on workout will switch between upper body fatigue from wall walks to lower body fatigue from lunges, squats, bike.

Accessory Work

Body Row on Racked Barbell (5X10)

Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a straight line with the body from the heel to the shoulder. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping”. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.

Tricep Dips (4X10)

Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can

be attached across the bars or one foot can be placed on the floor to assist.

GHD Hip Raise (5X20)

Unloaded or holding a plate or DB

*AKA Back Extensions

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep