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BLK LBL Fitness Club – CrossFit®


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

1:00 on Each Machine (moderate pace)

(Ski, Bike, Row)

– into –

3 sets

10 Sit-Ups

25m Empty Sled Push

8 Alternating Hang Dumbbell Clean and Shoulder Press (lightweight)

**2. Workout Prep**

with Partner

30 Second Ski (Sametime)

10 Synchro Alternating V-Ups

30 Second Bike (Sametime)

10m Sled Push ( at workout weight/ each)

30 second Row (Sametime)

6 Synchro Alternating Hang Dumbbell Clean and Jerk (at workout weight)


Metcon (3 Rounds for reps)

Partner Workout

3 Rounds (go through each workout below, then repeat 2 more rounds of each as they are laid out)

AMRAP 3 Minutes

500m/400m Ski (OR 28/22 Cal Bike)

Max Synchro Alternating V-Ups (OR T2B)

-rest 90 seconds-

AMRAP 3 Minutes

500m/400m Run

Max Distance Sled Push (3x45s/2x45s) (OR Max Synchro Box Jump Overs (24/20))

-rest 90 seconds-

AMRAP 3 Minutes

500m/400 Row

Max Synchro Hang Dumbbell Clean and Jerk (50/35)

-rest 90 seconds-

-No additional rest between rounds-

-Both athletes use their own machine and go at the same time.

Target Reps Set 1: 25+ Reps / Reps Before Scaling: 12

Target Distance Set 2: 100+ ft / Feet Before Scaling: 50

Target Reps Set 3: 25+ / Reps Before Scaling: 12


This is a ton of work. Key for your athletes will be to communicate with your partner and not come out too hot while you are fresh and then fizzle out towards the end. First set of each round should be a like a tester and then adjust pace to either maintain or increase performances across. Athletes will each have their own erg and complete at the same time, Athletes may not advanced until both are complete with the ergs. Athletes will complete all 1 set (3:00 interval), rest 90 seconds, and then move to the next workout. Once they complete the Hang Dumbbell Clean and Jerks, they will rest the 90 seconds, restart the workout from the top (Bike) and rotate through 2 more times (3 sets total). Hopefully, that’s not confusing?

Accessory Work

4X10 Seated Arnold Press

4X10 Standing DB Lateral Raises

Cool Down

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back